A kickboard workout provides a break if you're suffering from swimmer's shoulder or want to avoid getting water in your ear. It also allows you to focus on your kick technique while strengthening your leg muscles. Most swimming facilities have kickboards available, though you can purchase one to have at your disposal if you regularly travel or swim at a pool without equipment.
Types
A kickboard workout can encompass all four strokes. If you're trying to avoid getting your head or ears wet, focus on the strokes that keep your head above water when only kicking: breast stroke, butterfly and freestyle kick. If you're kicking using backstroke kick, your head will get wet because you hold the kickboard in your outstretched arms, above your head.
Effects
By breaking your stroke down into its parts, you can perfect your technique. A kicking workout allows you to refine your body position and kicking rhythm. You can really refine your technical strokes, such as breast stroke, using a kickboard. Because this stroke uses either a whip or frog kick, you can determine what works best for your body by isolating the workout to just the kick.
Misconceptions
The butterfly stroke isn't well-suited to a kickboard workout. It is possible to dolphin kick and work on technical pieces of butterfly, such as ankle and knee position, using a kickboard. However, butterfly requires a full body roll to perfect the butterfly kick, which isn't possible using a kickbaord.
Warning
If you're working out exclusively with a kickboard, make sure you vary your head and neck position. Lap after lap with your head supported by a flotation device can be very hard on your neck and your shoulders. Vary your sets. Swim sets of freestyle kick and switching to backstroke or breaststroke kick, fully immersing your head. If your shoulders hurt, try backstroke kick holding the kickboard above your torso if you are certain your kick is straight so you won't hit the side of the pool or lane.
Benefits
A kickboard workout helps your stroke, allowing you to refine your kicking technique for all strokes. In addition, it can keep you in the water while recovering from a shoulder injury or resolving swimmer's ear. You can still get a good cardio workout while kicking, especially if you use a freestyle kick and don't rest at the end of each lap.
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