A swimming drill that uses a kickboard to support the upper body while performing alternating up and down kicking movements, allowing focused practice of leg strength and coordination.
Hold a kickboard with both hands extended in front of you. Lie face down in the water with your body straight. Perform alternating up and down kicks with your legs, keeping them straight and close together while holding the kickboard steady.
Begin holding a kickboard with arms extended, lying face down in the water with body straight, and core engaged.
Continue the kicking motion while maintaining proper form and body position.
Keep your legs straight, maintain small kicks, engage your core, control the movement
Bending knees too much, large kicks, poor body position, not engaging core
Increase duration, add resistance, perform without kickboard, or increase speed.
Use larger kickboard, reduce duration, or practice in shallow water.
Stop if you experience fatigue, leg cramps, or breathing difficulties. Maintain proper form to avoid injury. This exercise requires basic swimming ability.