Screwdriver
At least 15 meters of alternating flutter kicks with straight arms and a minimum of four rotations, with breathing exclusively in the backstroke position. After each rotation, at least six kicks should follow before the next rotation. Each rotation involves a 180-degree turn along the body’s axis. This exercise primarily improves body positioning in the water and shoulder rotation.
Preparation Exercises
Arms too high
The ears should be tucked between the arms. The arms can even be extended further back, with the head resting on the upper arms while lying on the back. It’s common to see arms positioned too high. This often happens when, in the prone position, the child rests their head on their arms, and then, upon rolling onto their back, the arms end up in front of the face, causing the face to submerge.
Hands down / only turn to the side
In this exercise, the body rotates 90 degrees in both directions, both from the prone and supine position. The hands remain at the sides of the body. In a further step, a complete rotation is performed while maintaining the lateral hand position. This makes it easier to correct the water position on the back and return to the starting position after the 90-degree turn. The change of direction during the body rotation promotes body control in the water.
Flutter kick with board
In this preparatory exercise, the turn is practiced with a swimming board. Alternatively, a pull buoy can also be used. The buoyancy of the swimming board enables the learner to return to a comfortable position in the water without any problems after a turn. The board prevents the face from remaining under water after the turn. However, turning onto the back requires a stronger body rotation to turn the board over. This exercise trains this more intensive rotation.
Häufige Fehler
Chin and hips down.
The unfamiliar back-floating position in the water often causes children to curl up and try to sit upright. They tend to slowly lean backward, ready to stop the exercise if necessary and avoid getting water in their nose. However, this makes the exercise more challenging, as the chin and hips need to stay down. Building trust in their own buoyancy is crucial, and previous exercises play a key role in strengthening this confidence.
Too little kicking
When turning onto the back, the flutter kick must not be neglected. A powerful kick is crucial for quickly resurfacing after the turn and stabilizing the body position in the water. While it is technically possible to perform the core exercise with minimal kicking, this requires perfect rotation, body tension, and a stable back position—skills that are challenging for most children at this level. Therefore, an energetic flutter kick is highly beneficial.
