In addition to the preparatory exercises, some core exercises are required.
The child pushes off the pool wall and dives as far as possible. The distance they cover underwater is marked with an object. This exercise is repeated multiple times throughout the course to track progress. However, this exercise may not work for every child. Some children lack the motivation for such a challenge and resurface as soon as they feel the slightest need for air. For these children, it can be helpful to set a target distance. The appropriate distance will depend on the child and should provide a challenge. As a guideline, 7 meters is a good starting point. However, children’s diving abilities vary greatly, with ranges from 3 to 25 meters being entirely possible.
A single diving hoop is placed sideways on the pool floor. The child swims toward the hoop, dives through it in a 180-degree arc, and then swims a few meters back along the same path. Before attempting the exercise with three hoops, it’s best to start with just one. The 180-degree arc helps the child learn how to use their hands and legs for a slow directional change with a wide radius. In the core exercise, these directional changes will need to happen much more quickly.
Place 3 to 8 diving rings scattered around the pool, each approximately one and a half meters apart. The goal for the child is to retrieve as many rings as possible in a single dive. This exercise is quite similar to the core exercise, as the child needs to hold their breath for a certain amount of time and be capable of changing direction underwater. The rings, however, add a playful and rewarding element to the exercise, making it more engaging and enjoyable for the child.
The child lies on a swim mat in such a way that their arms can move freely in the water (see image). Then, using synchronized circular movements with both hands, they push the water backward. The right arm moves clockwise, while the left arm moves counterclockwise in sync. The arm movement described in this exercise resembles the breaststroke arm pull to some extent. However, the glide phase, which is a central part of the breaststroke arm pull, is not included here. For this reason, this arm movement is not referred to as a breaststroke arm pull. This is a water-sensation exercise. The children learn to use water resistance through their hands to propel themselves forward as quickly as possible. Thanks to the mat, the child can fully focus on the sensation of the water. Additionally, regular swim mats are usually quite large, so the arm movements must be efficient to move such a large mat forward in the water.
The child pushes off the surface of the water and does not glide along the surface, but towards a tunnel at the bottom of the pool. Correct arm and head control is crucial. The arms and head must be lowered in order to glide downwards. The tunnel should be far enough away to reach the required depth in time. This exercise promotes an understanding of the upper body control required when descending.
Place a kickboard in the water and try to move it to the other side of the pool without touching it. The exercise can be made more challenging by using different propulsion methods, such as using only one hand, no hands at all, only the head, or only the legs. Water feel is crucial for all propulsion techniques in the water. This refers to the ability to sense water resistance and manipulate the water to achieve the desired result (in this case, moving the board forward). During this exercise, the child can focus entirely on the water feel and the water's reaction to their arm movements.
Do this exercise with your child in a shallow children’s pool, about hip- to chest-deep. Begin by having them stretch both arms upward. The goal is to touch the pool bottom with a different body part each time. Announce each step, count to three, and perform it: right hand, left hand, both hands, backside, and as a challenge, the nose. Warn your child about touching their nose to avoid injury. This exercise teaches proper behavior to reach a specific depth in the water. Many children find it challenging to submerge their entire body, and the gradual difficulty provides both success experiences and a rewarding challenge.
Use a pool noodle or a kickboard on the water. The child holds onto it with one hand and participates in a "diving competition." At your signal, the child submerges until you remove the pool noodle. Start with two seconds and gradually increase the time. This fun exercise encourages small successes and improves the child's ability to stay underwater longer—an important skill for the core exercise "airplane," where holding their breath for at least five seconds is required.
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