In addition to the preparatory exercises, some core exercises are required.
There are three laterally offset underwater gates in the water, each about one and a half meters apart. The child slalom dives through these three gates, and must pass all goals in one dive. Breathing between gates is not allowed. The arms and legs may be used in any way you want to move underwater. The pelvis should be approximately chest deep for the child during this exercise. This exercise aims to train the underwater change of direction needed to reach the laterally offset gates.
The child alternately dives to the ground and back to the surface of the water. The hands are placed sideways and the main drive is provided by the legs. The direction is controlled by the posture of the upper body. When doing so, ensure that the pressure is balanced. This exercise enables the child to control and learn the depth and height under water by correctly positioning the upper body.
The child dives head first to a depth of about 1.50 meters. As soon as it feels pressure in its ear, it covers its nose with one hand and tries to blow through its nose once in order to equalize pressure in the ears. It is best to show the child the pressure equalization on land beforehand. It is important to note that water pressure rises with increasing depth. Starting at around 1.50 meters, you can feel the pressure as an unpleasant feeling in your ears. As soon as this pressure is felt, pressure should be equalized, as high pressure on the ears can lead to serious injuries.
The child starts at the edge of the pool with ten jumping jacks, then jumps into the water with a head jump and tries to dive as far as possible. Diving rings can be collected to motivate. The underwater turn interrupts the diving rhythm and pushing off the edge of the pool requires strength. Both components increase the diver's pulse. A higher pulse leads to increased oxygen consumption in the body and increases the desire to breathe. Such exercises help to train diving under an elevated pulse.
The child pushes itself off the surface of the water, glides not on the surface, but towards a tunnel lying on the pool floor. Correct arm and head control is crucial. The arms and head must be lowered to slide down. The tunnel should be far enough away to reach the required depth in time. This exercise promotes an understanding of the necessary upper body control when diving.
Place a swim board in the water and try to get it to the other side of the pool without touching it. The exercise can be made more difficult by various types of drives, such as using just one hand, no hand at all, only the head or just the legs. Water feel is decisive for all types of drives in water. This is the ability to understand the water resistance and to manipulate the water in such a way that the desired result (in this case moving the board forward) is achieved. This exercise allows the child to fully concentrate on the feeling of water and the water's response to arm movements.
Use a swim noodle or a swim board on the water. The child holds onto it with one hand and takes part in the “diving competition.” At your signal, the child dives until you remove the swimming noodle. Start with two seconds and gradually increase the time. This entertaining exercise promotes small successes and improves the child's ability to stay underwater longer — important for the core “airplane” exercise, which requires holding the breath for at least five seconds.
