Emphasis is on balance and coordination of movement and breathing

Transcription

1 Progression List for Learn to Swim Submersion Emphasis is on balance and coordination of movement and breathing 1. Ear and side of face in the water 2. Blow on surface of water 3. Mouth and nose in water and exhale 4. Face and both ears in the water and exhale (nose pointed towards the bottom) 5. Submerge vertically with assistance (i.e. holding on to the wall, or inst) 6. Submerge vertically without assistance 7. Submerge vertically, exhale for 3 seconds 8. Submerge vertically, exhale, open eyes 9. Submerge vertically, exhale through nose under the water, inhale through mouth above water 5 times. 10. Side glide position holding onto something with one hand extended over head (other arm is close to body), face in (nose pointed to bottom, exhale through nose) turn shoulders, hips, and head (nose pointed to the ceiling, inhale through mouth) 5 times. 74

2 Back Glide All progressions emphasis is head back with ears in water, body relaxed, and streamlined. 1. Standing parallel to the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling. Feet on the bottom, arms about 30 cm from side of body. If children cannot touch the bottom, have them hold on to the wall with one hand. 2. Standing parallel to the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling. Slowly bring hips to surface by lifting one foot off the bottom and gliding slowly backwards. Arms remain about 30 cm from side of body. If person cannot touch the bottom, have them hold on to the wall with one hand. 3. Standing parallel to the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling. Slowly bring hips to surface by lifting one foot then the other off the bottom and gliding slowly backwards. Arms remain about 30 cm from side of body. If person cannot touch the bottom, have them hold on to the wall with one hand. 4. Standing facing the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling. Slowly bring hips to surface by pushing off the bottom/wall and slowly lifting one foot off the bottom. Arms remain about 30 cm from side of body. If person cannot touch the bottom, have them hold on to the wall with one hand before the push off. 5. Standing facing the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling. Slowly bring hips to surface by pushing off the bottom/wall and slowly lifting one foot then the other off the bottom. Arms remain about 30 cm from side of body. If person cannot touch the bottom, have them hold on to the wall with one hand before the push off. 6. Standing facing the wall (or other solid structure), drop shoulders into the water, tilt head back to look at ceiling, gently pushing off wall/bottom. Bring hips to the surface, lifting both feet off the bottom until fully extended, feet near surface. Back glide for 3 seconds. If person cannot touch the bottom, have them hold on to the wall with one hand before the push off. 75

3 Front Glide All progressions emphasize face in water, body relaxed, streamlined and recovery is on their own. Submersion is achieved before learning front glide 1. Stand 1 arm s length away from the wall (or other solid structure). Put face in and exhale through nose. Fall forward towards the wall, reaching out to hold the wall with both hands. Feet may be on the bottom. 2. Stand 1 arm s length away from the wall (or other solid structure). Put face in and exhale through nose. Fall forward towards the wall, reaching out to hold the wall with both hands. Feet off the bottom. 3. Stand 2 arm s lengths away from the wall, (or other solid structure). Put face in and exhale through nose. Fall forward towards the wall, reaching out to touch the wall with fingertips. Feet off the bottom. 4. Stand 3 arm s lengths away from the wall, (or other solid structure). Put face in and exhale through nose. Fall forward towards the wall, reaching out to touch the wall with finger tips. Feet off the bottom. 5. Place a buoyant object near the wall. Stand 3 arm s lengths away from the buoyant object (and wall). Put face in and exhale through nose. Fall forward towards the object reaching out to hold the object with both hands. Feet off the bottom. 6. Place a buoyant object 1 arm s length away from the wall. Standing, with back to the wall, put face in and exhale through nose, and push off bottom/ wall to the object. 7. Place a buoyant object 2 arm s length away from the wall. Standing, with back to the wall, put face in and exhale through nose, and push off bottom/ wall to the object. 8. Place a buoyant object 3 arm s length away from the wall. Standing, with back to the wall, put face in and exhale through nose, and push off bottom/ wall to the object. 9. Remove the buoyant object. Standing, with back to the wall, put face in and exhale through nose, and push off bottom/wall into front glide position and glide for 3 seconds. 76

4 Side Glide All progressions emphasize streamlined body position and balance. Front Glide and Back Glide are achieved before learning Side Glide. 1. Holding onto the wall (or other solid structure) in crouched side glide position, right side of the body is closest to the bottom of the pool, left hand holding on to the wall. Look at bottom of pool with face in the water (nose pointed to the bottom), and slowly push off wall/bottom, stretching to full 2. Holding onto the wall (or other solid structure) in crouched side glide position, left side of the body is closest to the bottom of the pool, right hand holding on to the wall. Look at bottom of pool with face in the water (nose pointed to the bottom), and slowly push off wall/bottom, stretching to full 3. Holding onto the wall (or other solid structure) in crouched side glide position, right side of the body is closest to the bottom of the pool, left hand 4. Holding onto the wall (or other solid structure) in crouched side glide position, left side of the body is closest to the bottom of the pool, right hand 5. Holding onto the wall (or other solid structure) in crouched side glide position, right side of the body is closest to the bottom of the pool, left hand Stretching off the wall on left side, until fully extended, nose pointed up, looking at ceiling. Side Glide on the right side for 3 seconds. 6. Holding onto the wall (or other solid structure) in crouched side glide position, left side of the body is closest to the bottom of the pool, right hand Stretching off the wall on left side, until fully extended, nose pointed up, looking at ceiling. Side Glide on the left side for 3 seconds. 77

5 Flutter Kick All progressions emphasize kick from the hip, knees and ankles loose. Front Glide, Back Glide and Side Glide are achieved before learning flutter kick. Sitting on the wall, holding the wall when horizontal, or holding a flutter board to practice kicking is not recommended. These actions disrupt the streamlined and balanced position of the body and make it more difficult to perform the skill correctly. Buoyant support when needed, should be near the hips to chest area. Small, short fins for practice may be used if available. 1. Wearing a flotation device (life jacket, belt), float vertical in deep water, use flutter kick with legs to bring shoulders out of the water for 10 seconds. Body is aligned from head to toes (hips directly under the shoulders). Move to horizontal position and front glide with kick to the wall. 2. Remove flotation device (life jacket, belt), stay arms reach from the wall. Use flutter kick with legs to bring shoulders out of the water for 5 seconds. Hands may be touching the wall. Body is aligned from head to toes (hips directly under the shoulders). 3. In shallow water, standing 3 metres away from the wall (or other solid structure), push off into a front glide and flutter kick to the wall. If participants cannot touch the bottom, start at the wall, moving towards a buoyant object. 4. In shallow water, standing 3 metres away from the wall (or other solid structure), push off into a back glide and flutter kick to the wall. If participants cannot touch the bottom, start at the wall, moving towards a buoyant object. 5. In shallow water, start in crouched side glide position at the wall (or other solid structure), push off the wall into a side glide. When fully extended add flutter kick. Side glide with kick for 3 metres. 6. Starting at the wall (or other solid structure), push off to front glide kicking for 5 metres. 7. Starting at the wall (or other solid structure), push off to side glide kicking for 5 metres. 8. Starting at the wall (or other solid structure), push off to back glide kicking for 5 metres. 78

6 Surface Support All progressions emphasize vertical body position and relaxed, propulsion (in the form of lift), and balance (shift from horizontal to vertical and vertical to horizontal position). Front Glide with Kick and Side Glide with Kick are achieved before learning surface support. 1. Wearing a flotation device (life jacket, belt), float vertical in deep water, use an eggbeater or whip kick motion with legs to bring shoulders out of the water for 10 seconds. Move to horizontal position and front glide with kick to the wall. 2. Wearing a flotation device (life jacket, belt), float vertical in deep water, use arms only in a sculling motion to bring shoulders out of the water. Move to horizontal position and front glide with kick to the wall. 3. Wearing a flotation device (life jacket, belt), float vertical in deep water, use arms and legs to lift shoulders out of water. Move to horizontal position and front glide with kick to the wall. 4. Remove flotation device. Stay arms reach to wall (or other solid structure). Body vertical in deep water, shoulders in the water, head back ears in the water, use arms and legs to keep face out of water for 5 seconds. 5. Stay arms reach to wall (or other solid structure). Body vertical in deep water, shoulders in the water, head up ears out of the water, use arms and legs to keep ears out of water for 10 seconds. 6. Stay arms reach to wall (or other solid structure). Body vertical in deep water, shoulders in the water, head up ears out of the water, use arms and legs to keep ears out of water for 20 seconds. 7. Move 1 m away from the wall (or other solid structure). Body vertical in deep water, shoulders in the water, head up ears out of the water, use arms and legs to keep ears out of water for 20 seconds. Move to a horizontal position and front glide with kick to the wall. 79