{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Kick with Board",
      "kind": "common"
    },
    {
      "text": "Flutter Kick with Kickboard",
      "kind": "common"
    },
    {
      "text": "Kickboard Kick",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning",
      "sport"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2481"
  },
  "id": "oec:kickboard-flutter-kick",
  "instructions": {
    "setup": [
      "Push off the pool wall into a prone, streamlined body position near the water's surface.",
      "Extend your arms forward holding the kickboard lightly by its edges or resting your forearms on it."
    ],
    "steps": [
      "Engage your core to keep your hips high in the water.",
      "Initiate a rhythmic flutter kick alternating legs from the hips with toes pointed and knees soft.",
      "Keep the kick compact, breaking the water surface slightly with your heels without excessive knee bending.",
      "Propel forward continuously for the target distance or duration."
    ],
    "breathing": "Breathe smoothly and rhythmically either with your face submerged and lifting forward to inhale, or with your chin resting just above the surface.",
    "cues": [
      "Kick from the hips",
      "Point your toes",
      "Keep hips high",
      "Small, fast kicks"
    ],
    "common_faults": [
      {
        "fault": "Kicking predominantly from the knees like pedaling a bicycle, creating drag and reducing propulsion.",
        "correction": "Lengthen the legs and drive the movement from the hip and glutes, keeping only a slight, loose knee bend."
      },
      {
        "fault": "Dropping the hips and lower body deep into the water.",
        "correction": "Brace your abdominals and push your chest slightly downward to lever the hips to the surface."
      },
      {
        "fault": "Rigid, dorsiflexed ankles acting as water brakes.",
        "correction": "Relax your ankles and point your toes behind you to create a smooth, flipper-like surface."
      }
    ],
    "safety": {
      "precautions": [
        "Swim only in designated lap lanes or monitored aquatic environments.",
        "Avoid hyperextending the neck when keeping the head raised; lower the face into the water to rest the cervical spine if needed."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "heart-rate",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Kickboard Flutter Kick",
  "previous_ids": [
    "oec:kick-with-board"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Kick with Board",
        "url": "https://wger.de/en/exercise/2481/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:side-kick-with-kickboard"
    },
    {
      "type": "substitute-for",
      "target": "oec:side-kick-with-kickboard"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A prone swimming drill using a kickboard to isolate and condition the lower body and core through continuous flutter kicks."
}