In addition to the preparatory exercises, some core exercises are required.
The child pushes off from the pool wall and swims vertically in the water. They then begin performing a breaststroke-like kick with both legs, which resembles a simplified breaststroke kick where the knees are never fully drawn in. This preparatory exercise introduces a familiar element (the breaststroke kick) in a new form (vertical position). Since the breaststroke kick is the closest to treading water among all previously learned kicks, it is particularly effective for quickly introducing the concept of treading water.
In this exercise, the child must bring their feet to their hands, which are lying on their side. This teaches them to move their legs correctly. Some children do not do the leg kick correctly and only move in the water with their legs half bent. Other children stretch their legs out completely and open and close them like a jumping jack. This is not good. You can avoid these mistakes with this exercise.
Another exercise for the backstroke leg stroke is for the child to clasp a swimming board and float on their back. They should then stretch their legs slowly and in a controlled manner and pull them back up again without spreading their knees. They should take a short break between each leg stroke. This teaches them to move their legs efficiently and not to tire too quickly. After a few attempts, the child can try to cover a certain distance with as few leg kicks as possible. For example, they should cover ten meters with a maximum of seven leg kicks. With this exercise, the child can improve the backstroke leg stroke and have fun.
The sternum thrust is learned with a land exercise called the mountain and the moon. The mountain is the bent knees and the moon is the synchronized semi-circular movement performed with both legs. The exercise works as follows: Sit on the floor opposite your child and demonstrate the steps, your child should then copy you: Step 1: The legs are fully extended, the feet are also extended and point forward. You can use your hands to support yourself on the floor at the back. Step 2: The legs are pulled up, the feet are still next to each other and stretched out. Your knees are touching. This is the mountain. Step 3: Turn your feet outwards. The knees should only be slightly apart. The heels continue to touch. Step 4 Slowly move your feet forward in a synchronized circular motion. Imagine a large circle (moon) on the floor, which you move along with your feet. Halfway along the circle, start to turn your outwardly turned feet inwards again. As soon as your legs are stretched out and closed again, your feet are also stretched out again. Repeat this exercise dozens of times. Very slowly at first, then with more speed. More speed means that the circular movement is performed faster and the feet are brought together. As soon as the legs are stretched after the circular movement, wait at least two seconds before starting the next leg kick. The focus of the exercise is on the circular movement and the correct foot position. Once you have performed the exercise several times on land and have mastered it, you can sit on a swimming board at the edge of the pool and try the same exercise with your legs in the water. When doing the exercise in the water, you should try to displace as much water as possible with the circular movement and correct foot position.
As previously mentioned, turning the feet outward is a crucial component of the breaststroke kick. Many children fail to grasp this concept and forget this important detail once they are in the water. For this reason, the "Mountain and Moon" exercise should also be practiced with their feet in the water. This helps them understand the difference in water resistance and its impact on propulsion.
In the scissor kick, the hips are tilted to the side, and the kick is not synchronized but instead offset laterally. This error can be corrected through the previously mentioned "Moon and Mountain" exercise and the back-floating drill.
