Swimming · Kick · Warm-up

Kick sets with a board

Freestyle kick on a board in 25 m repeats, building the kick from the hips.

S1S2S3
Start / 5
Time
10 min
Players
1–12
Age
U6+
Area
25 m pool
Equipment
kickboards

Setup

  1. One board per swimmer, lanes by ability.

How it runs

  1. 8 × 25 m freestyle kick, 20 seconds rest.
  2. Count kicks per length and try to keep it the same.
  3. Last two lengths fast.

Coaching points

  • Kick from the hips, legs long and loose.
  • Small, fast kicks; toes pointed.
  • Face in the water, breathe to the side on a board or lift the chin.

Common mistakes

  • Bending the knees and bicycling.
  • Toes flexed.

Say it: “Hips, long legs, fast feet.”

Make it harder

  • Fins off, add a streamline kick without the board.
  • 12 × 25 m.

Make it easier

  • Fins on.
  • Hold the wall and kick for 30 seconds.

Reviewed by the Sportdify coaching team.