Headfrist Dive Starting Block
The child stands on the starting block with staggered, shoulder-width feet and leans forward. The hands are extended downward, and the gaze is directed toward the ground. On the whistle signal, the child performs a headfirst dive into the water, glides for a few seconds, and then begins to swim freestyle. This exercise trains the freestyle start dive, currently without the underwater phase.
Preparation Exercises
Parallel start
The crawl start in this exercise is characterized by parallel legs, with the take-off from both legs at the same time. Although this technique was often used in the past, it is now considered outdated. Nevertheless, it is still worth practicing the parallel start as it is still considered the fastest start method for some swimmers.
Head first jump from the starting block
This exercise concentrates on the normal head dive from the starting block without initially focusing on the specific starting position. After the jump, the swimmer glides through the water without leg or arm movements in order to get as far as possible. The aim is to achieve an ideal entry angle of 10-20 degrees and a powerful take-off. The distances covered should be noted so that they can be improved on repeated attempts. Optionally, a ring or swimming noodle can be used as a jumping aid, but there is a risk of injury. The main aim of this exercise is to cover as much distance as possible in a short time and this is practiced intensively.
Over a pool noodle or through a ring
In this exercise, a ring or a pool noodle is held about one meter in front of the child at thigh height. The child is tasked with performing a dive through the ring or over the pool noodle. The pool noodle is soft and painless, while a hard ring can be slightly uncomfortable. If the child gets their feet caught in the ring, simply let it drop into the water. The choice of element is up to you. This exercise is particularly useful if your child still strongly remembers the rotational momentum from a forward roll and tends to somersault during the dive.
Häufige Fehler
Open too early
Similar to the dive start, many children tend to lift their head during the flight phase of a starting jump, which often results in a flat belly flop upon hitting the water. If this issue persists, it is advisable to revisit the preparatory exercises for the dive start to reinforce proper technique.
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