In addition to the preparatory exercises, some core exercises are required.
The child swims 25 meters of crawl with arms placed on the sides and breathes forward as an exception. This exercise aims to train the strength condition for crawl stroke. The leg stroke is important for longer distances as it brings stability and rhythm to swimming.
The child swims 25 meters of crawl and exhales with every third arm pull, always exhaling into the water. The restriction to all three arm movements automatically promotes a good rhythm, which is particularly important when swimming longer distances.
The child swims for at least ten meters with a pull buoy or board between the legs and refrain from hitting the leg. By using the Pull Buoy, the child can concentrate on the arm pull and find out how to position the arms and hands precisely in order to move forward efficiently in the water.
In this exercise, the child swims with extended arms and swapping, with hands shoulder-width apart. The forearm of the left arm moves toward the chest while the upper arm and elbow remain in position. The palm is directed backwards to displace the water. After the forearm returns to the stretched position, the other arm repeats the movement. This is done alternately for at least ten meters. The exercise is used to train elbow posture when crawling. During crawl removal, the forearm initially moves forward, with only the forearm going backwards and the elbow remaining in place. Only at a right angle to the upper arm does the elbow fall. The alternative of pulling with an extended arm would direct the force downwards and produce no effective drive. Elbow rest is not yet decisive at this level, but it is good if the children become familiar with it.
The shark exercise is similar to the swordfish. The only difference is that the back arm is set up like a shark fin with every breath (see picture). As soon as the face is back in the water, the arm returns to its original position. This exercise aims to train coordination between crawl and breathing. In crawl swimming, the lateral breath starts as soon as the arm leaves the water backwards and ends when the arm in front dives back in.
The child pushes itself off the pelvic wall for three seconds, glides with arms extended forward and should then scratch 15 meters as quickly as possible. This exercise routine emphasizes the rapid change from a stretched posture to a dynamic arm and leg drive, which is crucial for an effective start jump.
The child pushes away from the edge of the pool and remains stretched for one to two seconds. This is followed by five crawl moves with a swap impact. This does not involve breathing. The arms can be extended but also slightly bent. This exercise transfers the coordination of the arms from the windmill exercise into the water. Breathing is deliberately avoided, as the child is not yet breathing in a coordinated manner on the side.
For the windmill forward exercise, stand with both arms on the side of your body in the countryside. First, start slowly turning one arm counterclockwise with the palm facing down. This is followed by the other arm and finally by both hands simultaneously, but asynchronously. This exercise promotes arm coordination and helps you understand the basics of crawling. Crawl removal with efficient elbow bends will be further developed in later courses.
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Many children do not understand the need for shoulder rotation. They are also used to breathing forwards from previous exercises, such as the motor boat. This error may be due to poor communication. The children do not understand that side breathing is the decisive factor of the exercise. For this reason, you can't mention the need for side breathing enough. Or, of course, it could also be because they simply can't do it. For this, the exercises mentioned above will help.
Some children tend to row their arms uncontrollably, which can affect water position and coordination of arm movement and breathing. One effective exercise is slow-motion swimming. Explain to the child that they should move their arms very slowly and that they should instead put all of their energy into hitting their legs. As an alternative, you can let the child swim a longer distance before the exercise to reduce their energy. Although this may sound strict, exhausted swimmers are sometimes more efficient as they behave more force-efficiently due to fatigue. It is important to find the right balance.
