The Definitive Defense of Why Swimmers Should Never Use a Kickboard for Training

Glad the title got you to click. Now, before you dismiss this notion, please keep an open mind. I know many of you will mark this article as nonsense or will assume you know all this information before reading further. If swimmers never use a kickboard again, they could:

• Become faster surface swimmers
• Become faster dolphin kickers
• Reduce their risk of shoulder injuries
• Cut down their risks of low back injuries
• Improve streamline and body alignment
• Improve the dreaded “swimmer’s posture”
• Increase toe point ability
• Maximize starts
• Optimize turns
• Reduce neck injuries

The list of benefits could go on and on. What it boils down to is, removing kickboards will:

1. Improve performance
2. Reduce injuries

What else could you want ???!?!?!?!? Now, let my definitive detailed defense of why swimmers should never use a kickboard during training begin:

10 Reasons Swimmers Should Never Use a Kickboard

1. Become Faster Surface Swimmers

Kicking with a board is used to improve leg kicking endurance. Unfortunately, it also places you out of the essential streamline position for performance. Kicking without a board will improve the swimmer’s streamline in the water. Also, recent research shows board kicking and free kicking result in different motor patterns. This difference likely doesn’t allow transference of skill. Why place swimmers in a poor position that doesn’t transfer to the actual skill? Sounds like there should be a better way. Read: 

• 8 Steps to Improve 1.2 seconds in your 50 Free and break 21

2. Become Faster Dolphin Kickers

Many refer to dolphin kicking as the 5th stroke, but one could argue it is the #1 stroke, as it is the most used skill in the pool. In every stroke –even in breaststroke – dolphin kicking occurs. In short-course swimming, the crucial importance of dolphin kicking is obvious, as it can contribute 60% or more to a race. Even in long-course swimming, dolphin kicking can contribute up to 30%! These are huge percentages for something that is completely ignored with kickboard kicking. If you are not an elite dolphin kicker, your only shot at greatness is the 50 free. I see this changing drastically over the years, as dolphin kicking is the fastest water action. With elite dolphin-kicking sprinters on the rise (e.g. Caleb Dressel and Ryan Hoffer), the old surface swimmer Anthony Ervin won’t be able to keep up. I think in Tokyo all 50-m swimmers will surface at 15-m and we’ll see an entire heat of 21.5 or better [I guess Anthony could still get into the finals and prove me wrong at 39…I’m rooting for you man!]. Read:

• Tips on Elite Dolphin Kicking

3. Reduce Risk of Shoulder Injuries

Swimming overstresses the shoulder, resulting in ~80% of swimmers experiencing pain and injury in their career. End ranges of motion place the shoulder under the highest stress. An external force pressing on a joint at end range is the worst for the joint. End range of motion at the shoulder occurs during swimming with:

1. End range of shoulder internal rotation during the catch
2. End range of shoulder flexion during streamline
3. End range of shoulder flexion during board holding

Of these three elements, which one isn’t a crucial element during a race? Moreover, which one places an external force on the joint? The buoyant kickboard places vertical stress, jamming the head of the humerus into the shoulder joint. This further wears out the labrum, overuses the rotator cuff muscles to stabilize the joint in place, and causes more stress, damage, and injury! Read:

• 18 Risk Factors for Swimmer’s Shoulder Pain
• 10 Swimming Shoulder Pain Mistakes
• 3 Things Causing Your Swimming Shoulder Pain
• Swimmer’s Shoulder Return to Swimming Program
• Protect Your Shoulders With This Rotator Cuff Activation

4. Cut Down Risk of Low Back Injuries

The second most injured body part in swimming is the low back. Many low back injuries are described as non-specific low back pain due to the complexity of the low back and many things causing low back stress. The spine being extended for long periods is extremely damaging to its structures. With the buoyancy of the board causing vertical stress on the arms, most swimmers backs are often extended while they are holding a board. Having the board closer to the body worsens the stress. This idea is not novel for many, therefore swimmers are instructed to kick with the board fully extended and have their head in the water. Unfortunately, this places the shoulder further into shoulder flexion, causing more issues for #3.

5. Improve Streamline and Body Alignment

When swimmers are using a kickboard, they’re in poor body alignment. Their heads are up, their low backs are extended and they are simply being taught poor habits. If a swimmer did more leg-driven swimming [more below] or streamline kicking, they would be able to focus more on streamline and body alignment, areas many swimmers have much room for improvement. Read:

• The Best Swimming Streamline: Different Strokes for Different Folks

6. Drastically Reduce the Dreaded “Swimmer’s Posture”

Piggybacking off #5, being out of a kickboard position improves the dreaded “swimmer’s posture”. Think of all the hours swimmers spend with the board and replace them with proper alignment. It will do wonders! This in-water poor posture will transfer to posture on land and improve their overall resting position. Reducing excess time in this position also lowers overall stress and improves “spine hygiene” and “shoulder hygiene”, fun terms we throw around at COR to teach about daily small stressors adding up. Read:

• The Ultimate Guide To Fixing Swimmers Posture

7. Increase Toe Point Ability

When swimmers are kicking with a board, they are kicking mainly knee down. When athletes are swimming or doing dolphin kicks, they will use their hips and entire body more, generating extra force. The added force transfers through the ankle, placing a greater ankle plantarflexion (toe point) force on the joint. This increase may be small, but think of all the hours swimmers use a board. Once again, the little things add up over time. Read:

• 10 Must Know Tips to Improve Ankle Mobility

8. Maximize Starts

This may sound far fetched, but there are two reasons working more without a board will improve starts:

1. The more dolphin kick practice swimmers do, the better their start will be underwater.
2. The more dolphin kick they perform, the more power work they will do on their legs. Yes, swimmers could do easy dolphin kicks, but most perform aggressive dolphin kicks off the wall, even during long kick sets. I’m not sure why this is. Often, it’s to maximize the fastest swimming style, but the extra power work will improve their power off the block.

9. Optimize Turns

Pretty much, see point 8. Better dolphin kicks, greater power production, improved turns. Read:  3 Tips for Elite Swimming Turns

10. Reduce Neck Injuries

Holding a board with the head looking forward places stress on the back of the neck. This position can create tight muscles in the suboccipital region, leading to issues ranging from muscular imbalances to tension-type headaches. Although the neck is not the primary injury site among swimmers, neck strains do occur. The neck in extended position with a board is a major contributor to this injury. Who knows how many headaches are caused by this poor position! Watch: https://youtu.be/lLL2BWPy2Dc https://youtu.be/3NTOi9RVShs https://youtu.be/UimtDs0ZtB0

So Kickboards are bad…what else is there?

I’m glad you asked and made it this far. If you actually read this entire piece, you would’ve followed my train of thought for these recommendations, good work!

1. Streamline dolphin kick: Dolphin kicking is the most important stroke. It is used in every stroke and is an essential part of elite swimming. If you replace board kicking with streamline kicking on your back and work 12 – 15 – m of dolphin kicks off each wall, your performance will improve! Moreover, you’ll remove most of the 10 items I listed above.
2. Leg driven swimming: The best way to transfer a skill is to do it. Removing stroking from the equation minimizes the transference of the kicking to actual swimming kicking. I believe this is why so many good board kickers are not good swimming kickers. Therefore, creating “kick sets” or leg driven swimming sets is a great way to give the arms a break, but emphasize the legs in a more specific manner. For example, have a swimmer swim with relaxed arms, with an 8-beat kick or ditch the kick count and do a maximal kick. This will certainly train the legs, won’t drain the arms (if the swimmer takes the arms easy) and remove the issues listed above.

Yes, kickboards are a staple in the sport and help kids learn how to alternatively move their legs in the pool. They also teach young kids how to breathe and keep their head afloat.

Wake up swimming community!

If you’re reading this, you aren’t in a learn-to-swim program. Don’t do something to follow mindless tradition. Break the trend, be healthier, and get faster at the same time! I know using a board is one of the few social aspects in the sport, particularly when you want social time, chat on the wall, or do a team activity. Take every chance in the pool for improvement opportunities!  Improve with more leg-driven swimming and streamline kicking! Who is with me? Think I’m a fool, leave your comments and we can debate the point!