In addition to the preparatory exercises, some core exercises are required.
For this exercise, your child should sit on the edge of the pool, bend their back, and let themselves fall forward into the water with outstretched hands. A swim ring can be used as an aid to encourage deeper diving. Falling into the water increases momentum and enhances body control. The hands should always point toward the target, as the child will glide in that direction. Additionally, this exercise is an excellent preparation for learning to dive in a later course.
The child stands on the floor of a waist-deep pool, extending both arms forward with hands placed on top of each other. Hold your child’s hands and walk slowly backward, pulling the child forward. As you begin pulling, the child lifts their legs off the floor, takes a breath, and places their face in the water between their arms. This exercise practices stretching in a prone position and holding their breath. Additionally, the child experiences water resistance, similar to the feeling during the gliding phase later on.
In the same position as before: body fully extended, hands placed on top of each other, this time in waist-deep water. From the extended position, bend to the knees and jump as high as possible three times, fully extending the body at the highest point each time. This exercise simulates pushing off the pool wall by transitioning from a non-extended position directly into a fully extended one, similar to the water arrow.
The exercise begins on land. Stretch the arms forward and place the hands on top of each other. Then raise the arms upward, tuck the head between them, and fully extend the body (see image). Start the "pretzel-stick run" on tiptoes around the pool, keeping the body as stretched as possible. After practicing several times on land, the exercise can also be attempted in shallow water. Swimming requires constant alternation between stretching and relaxation. Since children rarely fully extend their bodies in daily life, this exercise helps them practice maintaining a consistent stretch over an extended period.
Children often struggle to stay stretched, especially if they are not accustomed to prolonged submersion. In cases of panic or body flinching, we recommend repeating the demonstrated exercises, particularly the pulling exercise, multiple times to build comfort and confidence.
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