Backstroke kick with kickboard on your cheast

The backstroke kick with a kickboard placed on your chest is a swimming drill that helps swimmers improve their backstroke technique, body position, and kicking strength.

Here’s how you can perform this drill:

Equipment Needed:

Kickboard

Positioning:

Start by lying flat on your back in the water. Hold the kickboard with both hands and place it horizontally across your chest.

Body Position:

Keep your body as straight as possible with your hips close to the surface of the water. Engage your core muscles to maintain stability.

Kick Technique:

Initiate the kick from your hips, not your knees. Flex your ankles so that your toes point slightly inward. Perform a flutter kick, alternating quick and steady kicks. Focus on generating power from your hips and maintaining a consistent rhythm.

Breathing:

Since you’re on your back, breathing is not a concern during this drill. Focus on exhaling steadily through your nose while your face remains above the water.

Drill Progression:

Start with a slow and controlled kick to get comfortable with the movement and balance. Gradually increase your kicking speed while maintaining proper form. Pay attention to keeping the kickboard stable on your chest throughout the drill.

Duration:

Perform the drill for a specific distance or duration, depending on your skill level and workout plan.

Focus Points:

Ensure your head is in a neutral position, not tilted backward or forward. Keep your arms relaxed and maintain a firm grip on the kickboard. Aim to maintain a consistent kick tempo throughout the drill.

Feedback and Adjustment:

If you notice any instability or imbalance, adjust your body position or kicking technique accordingly. Pay attention to feedback from your coach or peers to make necessary improvements.

Benefits:

This drill helps improve backstroke kicking technique, leg strength, and body position. Holding the kickboard on your chest adds resistance, making the drill more challenging and beneficial for building muscle strength.

Remember to focus on quality over quantity when performing this drill, and gradually increase the intensity as you become more proficient.