afl swimming cards - contents slide numbercard title 1contents 2sculling 3treading water 4front...
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AfL Swimming Cards - ContentsSlide Number Card Title
1 Contents
2 Sculling
3 Treading Water
4 Front Crawl : Body Position & Leg Action
5 Front Crawl : Arm Action, Breathing & Timing
6 Front Crawl : Full Stroke
7 Front Crawl : Peer Assessment Sheet
8 Backstroke : Body Position & Leg Action
9 Backstroke : Arm Action, Breathing & Timing
10 Backstroke : Full Stroke
11 Backstroke : Peer Assessment Sheet
12 Breaststroke: Body Position & Leg Action
13 Breaststroke : Arm Action, Breathing & Timing
14 Breaststroke : Full Stroke
15 Breaststroke : Peer Assessment Sheet
16 Butterfly : Body Position & Leg Action
17 Butterfly : Arm Action, Breathing & Timing
18 Butterfly : Full Stroke
19 Butterfly : Peer Assessment Sheet
20 Diving 1 : Sitting & Kneeling Dives
21 Diving 2 : Crouching & Standing Dives
22 Diving 3 : Racing Dive
23 Diving 4 : Competitive Start
24 Touch Turns
25 Tumble Turns 1 : Push & Glide with Forwards Roll
26 Tumble Turns 2 : Kicking and Turning at the Wall
27 Tumble Turns 3 : Glide into Wall and Turn
28 Tumble Turns 4 : Glide into Wall, Turn & Twist
29 Tumble Turns 5 : Full Tumble Turn
30 Synchronized Swimming : Front Layout
31 Synchronized Swimming : Back Layout
32 Synchronized Swimming : Forwards Somersault
33 Synchronized Swimming : Backwards Somersault
34 Synchronized Swimming : Front Layout with Forwards Somersault
35 Synchronized Swimming : Back Layout with Backwards Somersault
36 Synchronized Swimming :
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5
Scull head first for 5 meters.
Scull head first for 10 meters+ in deep water.
Scull feet first for 5 meters+ with arms overhead.
Scull feet first for 10 meters+ in deep water.
Learning Objective: To demonstrate an effective sculling action.
Sculling
Sculling is a basic skill for support or propulsion.The hands and arms move smoothly away from and towards the mid-line of the body:
“Figure-of-8” is drawn. Hands flat. Fingers together. Continuous movement. Force is applied by pressing firmly against the water.
How the hands and fingers are positioned determine the direction of support or travel.
Flat Scull
Standard Scull
Reverse Scull
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5
Tread water for 1 minute or more.
Tread water for 2 minutes with one arm out of the
water.
Learning Objective: To demonstrate efficiency treading water.
Treading Water
Treading water is a skill that enables you to remain vertical with your head out of the water. It is used in synchronised swimming & personal survival.
Egg Beater Kick
This is perhaps the most efficient technique.
Technique:• Sitting position in the water (back straight).• Knees bent; thighs parallel to surface.• The left foot kicks clockwise…• Whilst the right foot kicks anti-clockwise.• Legs never meet – when one is outside the mid-
line of the body and the other is inside.
Front Crawl
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable front crawl unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good
technique.
Swim one width
unaided.
Accurately describe good
technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of
performance, identifying how to
improve.
BODY POSITION1. Horizontal and flat on front – streamlined.2. Water level with eyebrows (look forwards and down).
TIP: The water should be around your head – not covering it!
3. Feet just below the surface.
LEG ACTION1. Alternating, up and down action.2. Long legs; soft knees.
TIP: ‘Floppy feet’ will help make your kick more efficient.
3. Kick from hip (press down on the water with your thigh).
Learning Objective: To perform the following in relation to frontcrawl
1. A good body position in the water.2. An effective leg kicking action.
Front Crawl
TIMING1. Continuous, rhythmic stroke.2. Breathe every 3rd stroke.3. Kicking balances the stroke. As long as your stroke flows, you won’t get this wrong.4. Breathing should not disrupt the rhythm or flow of the stroke.
BREATHING1. Lay your ear on the water, turning your head to the side (where your arm is recovering over the water).2. Your face should be back in the water by the time your hand is entering.
ARM ACTION1. Alternating action.2. Press down on the water pulling under your body – touch your outer thigh with your thumb.3. Lift your elbow high, bringing your hand out of the water…4. …stretch forward, entering thumb and index finger first
ahead of your shoulder.TIP: Keep your fingers close together to make swimming
more efficient.
Learning Objective: To perform the following in relation to frontcrawl
1. An effective arm action.2. The correct breathing technique.3. Full rhythmic stroke.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable front crawl unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good
technique.
Swim one width
unaided.
Accurately describe good
technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of
performance, identifying how to
improve.
Front Crawl
TIMING1. Continuous, rhythmic stroke.2. Breathe every 3rd stroke.3. Kicking balances the stroke. As long as your stroke flows, you won’t get this wrong.4. Breathing should not disrupt the rhythm or flow of the stroke.
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable front
crawl unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good technique.
Swim one width unaided.
Accurately describe good
technique.
Recognise strengths and weaknesses in
performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
BODY POSITION1. Horizontal and flat on front – streamlined.2. Water level with eyebrows (look forwards and down).
TIP: The water should be around your head – not covering it!3. Feet just below the surface.
LEG ACTION1. Alternating, up and down action.2. Long legs; soft knees.
TIP: ‘Floppy feet’ will help make your kick more efficient.3. Kick from hip (press down on the water with thigh).
BREATHING1. Lay your ear on the water, turning your head to the side (where your arm is recovering over the water).2. Your face should be back in the water by the time your hand is entering.
ARM ACTION1. Alternating action.2. Press down on the water pulling under your body – touch outer thigh with thumb.3. Lift your elbow high, bringing your hand out of the water…4. …stretch forward, entering thumb and index finger first ahead of your shoulder.
TIP: Keep your fingers close together to make swimming more efficient.
Learning Objective: To perform the front crawl…1. Showing parts of the stroke e.g. body position, leg action, arm action.2. Showing the full competitive stroke.
Peer Assessment Sheet : Front Crawl
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable front
crawl unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good technique.
Swim one width unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
Teaching Point or Notes
Body Position
Horizontal and flat on front – streamlined.
Water level with eyebrows (looking forwards and down).
Feet just below the surface.
Leg Action
Alternating, up and down action.
Long legs with soft knees & floppy feet.
Kicks from hip (pressing down on the water the thigh).
Arm
Action
Presses down on the water pulling under the body – thumb brushes outer thigh.
High elbow brings the hand out of the water.
Forwards stretch, entering thumb and index finger first ahead of the shoulder.
Fingers close together.
Breathing
Lays ear on the water, turning to the side where the arm is recovering over the water.
Face is back in the water by the time the hand enters.
Timing
Continuous, rhythmic stroke
Breathes every 3rd stroke.
Breathing does not disrupt the stroke.
Backstroke
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable
backstroke unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good
technique.
Swim one width
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of
performance, identifying how to
improve.
BODY POSITION1. Horizontal and flat on back – streamlined.2. Head back (water should be around your head, not covering it).3. Hips lifted.4. Feet just below the surface.
LEG ACTION1. Alternating, up and down action.2. Long legs; soft knees.
TIP: ‘Floppy feet’ will help make your kick more efficient.
3. Kick from hip (press on the water with your thigh).4. Keep knees below the surface.
Learning Objective: To perform the following in relation to backstroke
1. A good body position in the water.2. An effective leg kicking action.
Backstroke
TIMING1. Continuous, rhythmic stroke2. Kicking balances your stroke. As long as your stroke flows, you won’t get this wrong.3. Breathing should not disrupt the rhythm or flow of the stroke.
BREATHING1. Steady breathing pattern.2. Don’t hold your breath.
ARM ACTION1. Alternating action.2. Bend elbow, pressing hand through the water close to the body.3. Exit the water with thumb brushing outer thigh.4. Straight arm recovery.5. Turn arm to enter hand little finger first (palm out).6. Brush ear with arm, entering hand in line with shoulder.
TIP: Keep your fingers close together to make swimming more efficient.
Learning Objective: To perform the following in relation to backstroke
1. An effective arm action.2. The correct breathing technique.3. Full rhythmic stroke.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable
backstroke unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good
technique.
Swim one width
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of
performance, identifying how to
improve.
Backstroke
TIMING1. Continuous, rhythmic stroke.2. Kicking balances your stroke. As long as your stroke flows, you won’t get this wrong.3. Breathing should not disrupt the rhythm or flow of the stroke.
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable
backstroke unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good technique.
Swim one width unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
BODY POSITION1. Horizontal and flat on back – streamlined.2. Head back (water should be around your ears).3. Hips lifted.4. Feet just below the surface.
LEG ACTION1. Alternating, up and down action.2. Long legs; soft knees.
TIP: ‘Floppy feet’ will help make your kick more efficient.3. Kick from hip (press on the water with thigh).4. Keep knees below the waters surface.
BREATHING1. Steady breathing pattern.2. Don’t hold your breath.
ARM ACTION1. Alternating action.2. Bend elbow, pressing hand through the water close to the body.3. Exit the water with thumb brushing outer thigh.4. Straight arm recovery over the water.5. Turn arm to enter hand into the water little finger first (palm out).6. Brush ear with arm, entering hand in line with shoulder.
TIP: Keep your fingers close together to make swimming more efficient.
Learning Objective: To perform backstroke…1. Showing parts of the stroke e.g. body position, leg action, arm action.2. Showing the full competitive stroke.
Peer Assessment Sheet : Backstroke
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m of recognisable
backstroke unaided.
Swim 50m with good technique.
Swim 100m maintaining good
technique.
Swim 200m maintaining good technique.
Swim one width unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
Teaching Point or Notes
Body
Position
Horizontal and flat on back – streamlined.
Head back (water should be around the head, not covering it).
Hips lifted.
Feet just below the surface.
Leg Action
Alternating, up and down action.
Long legs with soft knees & floppy feet.
Kicks from hip (pressing on the water with thigh).
Knees below the waters surface.
Arm
Action
Bent elbow, pressing hand through the water close to the body.
Exits the water with thumb brushing outer thigh.
Straight arm recovery over the water.
Turns arm to enter hand into the water little finger first (palm out).
Brushes ear with arm, entering hand in line with shoulder.
Breathing
Keeps a steady breathing pattern.
Doesn’t hold their breath.
Timing
Continuous, rhythmic stroke.
Breathing does not disrupt the rhythm or flow of the stroke.
Breaststroke
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50-75m maintaining good
technique.
Swim 100m maintaining good technique.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
BODY POSITION1. Horizontal on front – streamlined.2. Slight downward incline from head to feet.3. Head still, looking forward and down.
LEG ACTION1. Draw heels together into bottom (knees point down, not forward).2. Turn feet outward.3. Whip legs out and back to draw a circle with your heels.4. Squeeze ankles together to finish the kick.
1 2 3
1/2 3 4
Learning Objective: To perform the following in relation to breaststroke
1. A good body position in the water.2. An effective leg kicking action.
Breaststroke
TIMING1. Pull & Breathe Kick Glide (as arms shoot forward) (hold for 2)
2. Breathe on every stroke.3. The stroke should be rhythmic.
BREATHING1. As the hands press down and out, the upper body is lifted out of the water…this is when you breathe.
ARM ACTION1. Press hands down and out to just over shoulder width apart.2. Squeeze hands up and in to just below chest.3. Shoot hands forward together (quickly!).
Learning Objective: To perform the following in relation to breaststroke
1. An effective arm action.2. The correct breathing technique.3. Full rhythmic stroke.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50-75m maintaining good
technique.
Swim 100m maintaining good technique.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
Breaststroke
TIMING1. Pull & Breathe Kick Glide (as arms shoot forward) (hold for 2)2. Breathe on every stroke.3. The stroke should be rhythmic.
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50-75m maintaining good
technique.
Swim 100m maintaining good technique.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
BODY POSITION1. Horizontal on front – streamlined.2. Slight downward incline from head to feet.3. Head still, looking forward and down.
LEG ACTION1. Draw heels together into bottom (knees point down, not forward).2. Turn feet outward.3. Whip legs out and back to draw a circle with your heels.4. Squeeze ankles together to finish the kick.
BREATHING1. As the hands press down and out, the upper body is lifted out of the water…this is when you breathe.
ARM ACTION1. Press hands down and out to just over shoulder width apart.2. Squeeze hands up and in to just below chest.3. Shoot hands forward together (quickly!).
1 2 3
1/2 3 4
Learning Objective: To perform breaststroke…1. Showing parts of the stroke e.g. body position, leg action, arm action.2. Showing the full competitive stroke.
Peer Assessment Sheet : Breaststroke
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with
a float.
Swim 25m with good technique.
Swim 50-75m maintaining good
technique.
Swim 100m maintaining good
technique.
Accurately describe good
technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of
performance, identifying how to
improve.
Teaching Point or Notes
Body Position
Horizontal on front – streamlined.
Slight downward incline from head to feet.
Head still, looking forward and down.
Leg Action
Heels draw together into bottom (knees point down, not forward).
Feet turn outward.
Legs whip out and back to draw a circle with heels.
Ankles squeeze together to finish the kick.
Arm
Action
Hands press down and out to just over shoulder width apart.
Hands squeeze up and in to just below chest.
Hands shoot forward together (quickly!)
Breathing
As hands press down and out, the upper body is lifted out of the water to breathe.
Breathes on every stroke.
Timing
Pull & Breathe Kick Glide
Rhythmic stroke
Butterfly
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50m maintaining good
technique.
Swim 100m maintaining good technique.
Swim one width of kick
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
LEG ACTION1. Simultaneous up and down action.2. Legs together.3. Kick from hip – drive with the thigh.
BODY POSITION1. Horizontal on front – streamlined.2. Slight downward incline from head to feet.3. Head still, looking forward and down.
Learning Objective: To perform the following in relation to butterfly
1. A good body position in the water.2. An effective leg kicking action.
Butterfly
TIMING 1. Stroke should be rhythmic. 2. Kick once as arms enter the water. 3. Kick again as arm exit the water behind you. 4. Breathe every 2-3 strokes.
BREATHING1. Chin pushes out (extend neck) to breathe forwards as hands squeeze up and back.2. Your face should be back in the water before the hands enter.
ARM ACTION1. Press hands down and out to just over shoulder width apart.2. Squeeze hands up and in to just below the tummy button.3. Straighten arms backward to flick hands up and out the water behind you – palms upward.4. Swing arms around the side, low to the water.5. Arms turn as they swing so that…6. …thumbs enter the water first, ahead of the shoulders.
Learning Objective: To perform the following in relation to butterfly
1. An effective arm action.2. The correct breathing technique.3. Full rhythmic stroke.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50m maintaining good
technique.
Swim 100m maintaining good technique.
Swim one width of kick
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
Butterfly
TIMING 1. Stroke should be rhythmic. 2. Kick once as arms enter the water. 3. Kick again as arm exit the water behind you. 4. Breathe every 2-3 strokes.
Success Criteria : you need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50m maintaining good
technique.
Swim 100m maintaining good technique.
Swim one width of kick
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
LEG ACTION1. Simultaneous up and down action.2. Legs together.3. Kick from hip – drive with thigh.
BREATHING1. Chin pushes out (extend neck) to breathe forwards as hands squeeze up and back.2. Your face should be back in the water before the hands enter.
ARM ACTION1. Press hands down and out to just over shoulder width apart.2. Squeeze hands up and in to just below the tummy button.3. Straighten arms backward to flick hands up and out of the water behind you – palms upward.4. Swing arms around the side, low to the water.5. Arms turn as they swing so that…6. …thumbs enter the water first, ahead of the shoulders.
Learning Objective: To perform butterfly…1. Showing parts of the stroke e.g. body position, leg action, arm action.2. Showing the full competitive stroke.
BODY POSITION1. Horizontal on front – streamlined.2. Slight downward incline from head to feet.3. Head still, looking forward and down.
Peer Assessment Sheet : Butterfly
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Show a good kicking action with a float.
Swim 25m with good technique.
Swim 50m maintaining good
technique.
Swim 100m maintaining good technique.
Swim one width of kick
unaided.
Accurately describe good technique.
Recognise strengths and weaknesses in performance
Suggest ways for others to improve their performance.
Make accurate analysis of performance,
identifying how to improve.
Teaching Point or Notes
Body
Position
Horizontal on front – streamlined.
Slight downward incline from head to feet.
Head still, looking forward and down.
Leg Action
Simultaneous up and down action.
Legs remain together.
Kick from hip – drive with the thigh.
Arm
Action
Hands press down and out to just over shoulder width apart.
Hands squeeze up and in to just below the tummy button.
Arms straighten backward to flick hands up and out of the water behind hips – palms upward.
Arms swing around the side, low to the water.
Arms turn as they swing so that…
…thumbs enter the water first, ahead of the shoulders.
Breathing
Chin pushes out (extends neck) to breathe forwards as hands squeeze up and back.
Face is back in the water before the hands enter.
Timing
Kicks once as arms enter the water.
Kicks once as arms enter the water.
Breathes every 2-3 strokes.
Rhythmic stroke.
Diving (1)
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Perform a sitting/crouching
dive.
Perform a standing dive.
Perform a racing dive.
Perform a competitive start.
From kneeling1. Kneel with one knee overhanging the pool edge: toes over the edge with the second foot.2. Squeeze ears with arms: stretch forward and down.3. Tuck chin onto chest.4. Lower upper body forward and down, raising hips backward for entry.5. Streamline away from wall.
From sitting1. Sit with knees bent and feet flat against the pool wall / on the rails.2. Squeeze ears with arms: stretch forward and down.3. Tuck chin onto chest.4. Lower upper body forward, raising hips backward for entry.5. Streamline away from wall.
Learning Objective: To progress through the stages of diving:
1. From sitting.2. From kneeling.
Squeeze hands and
ankles together for
a good streamline.
Diving (2)
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Perform a sitting/crouching
dive.
Perform a standing dive.
Perform a racing dive.
Perform a competitive start.
From standing1. Stand with toes wrapped over the edge.2. Bend knees and raise bottom up.3. Squeeze ears with arms: stretch forward and down.4. Look to entry point.5. Spring forwards and up…6. …Raise hips and straight legs backward for diagonal, hands first entry.7. Streamline away underwater.
From crouching1. Stand with toes wrapped over the edge.2. Bend knees and raise bottom up.3. Squeeze ears with arms: stretch forward and down.4. Tuck chin onto chest.5. Lower upper body forward, raising hips and straight legs backward for entry.6. Streamline away from the wall.
Learning Objective: To progress through the stages of diving:
1. From crouching.2. From standing.
Squeeze hands and
ankles together for
a good streamline.
Tight stomach and back muscles will help streamline better from a standing dive.
Diving (3)
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Perform a sitting/crouching
dive.
Perform a standing dive.
Perform a racing dive.
Perform a competitive start.
Learning Objective: To perform a racing dive
Squeeze hands and
ankles together for
a good streamline.
“TAKE YOUR MARKS”1. Walk forwards to stand with toes wrapped over the pool edge.2. Bend knees and raise bottom up.3. Place hands by toes.4. Stay completely still.
“GO”1. Look to entry point.2. Spring forwards and up…3. …Raise hips and legs backward for diagonal, head first entry.4. Streamline away underwater.
Tight stomach and back muscles will help
streamline better from a standing dive.
Diving (4)
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Perform a sitting/crouching
dive.
Perform a standing dive.
Perform a racing dive.
Perform a competitive start.
Learning Objective: To perform a competitive front crawl start.
Squeeze hands and
ankles together for
a good streamline.
Tight stomach and back muscles will help
streamline better from a dive.
…into swim1. Start kicking when your glide begins to slow (butterfly or front crawl kick).2. Leading with your arms, move towards the surface.3. Pull back with one arm (the underwater phase of front crawl).4. Break the water behind you with this arm.5. Recover over the water into frontcrawl.
“TAKE YOUR MARKS”1. Walk forwards to stand with toes wrapped over the pool edge.2. Bend knees and raise bottom up.3. Place hands by toes.4. Stay completely still.
“GO”1. Look to entry point.2. Spring forwards and up…3. …Raise hips and legs backward for diagonal, head first entry.4. Streamline away underwater.
Touch Turns
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part of a 400m
swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part of a 400m
swim.
Learning Objective: To perform a touch turn.
1. Start at the wall – streamlined position.
2a. Draw knees up and under the body.2b. Drive one elbow back.
3. Extend arm to point down the pool.
4a. Watch your other hand pass over your head.4b. To meet the hand extended behind you.
5. Drive away from the wall on your back – streamlined.
6. During the fastest phase of the glide, twist onto front and swim away…
Tumble Turns (1)
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part
of a 400m swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part
of a 400m swim.
Learning Objective: To perform stage 1 of the progressions into tumble turning.
Make it easier: start your
forwards roll after a short
glide when you are travelling
quickly through the water.
Progression 1:Push & Glide Forwards Roll
Make it harder: start your
forwards roll after a longer
glide when you are travelling
slowly through the water.
Push & Glide1. Push away from floor or wall.2. Stretch arms overhead, squeezing ears.3. Travel face down through the water.4. Straight legs, pointed toes.
Forwards Roll1. Tuck knees and chin in towards chest.2. Sweep hands back and up in a circular motion to propel yourself upside
down.4. Once upside down, continue all the way round until upright.5. Hands scull near sides to assist turn.
Tumble Turns (2)Learning Objective: To perform stage 2 of the progressions into tumble turning.
Kicking at the Wall1. Hold the rail with straight arms.2. Alternating, up and down leg action.3. Long legs; soft knees.4. Kick from hip (press down on the water with your thigh).
Turning at the Wall – Half a forwards roll.1. Tuck chin and knees in to chest.3. Sweep hands back to propel yourself upside down.4. Continue round until on your back.5. Hands scull near sides to assist turn.6. Place feet firmly on the wall (legs should still be bent from the tucked roll).7. Arms stretched overhead.
Progression 2:Kicking and Turning at the Wall
Leaving the Wall1. Drive against the wall.2. Extend legs as you leave the wall.3. Push and glide away from the wall on your back.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part
of a 400m swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part
of a 400m swim.
Tumble Turns (3)Learning Objective: To perform stage 3 of the progressions into tumble turning.
Glide into the Wall1. Stand on a black ‘T’ at the shallow end facing the wall.2. Push & glide from floor.3. Stretch arms, squeezing ears.4. Travel face down in the water.5. Straight legs, toes pointed.
Turning at the Wall – Half a forwards roll.
1. Tuck chin and knees in towards chest.2. Sweep hands back to propel yourself upside down.3. Continue round until on your back.4. Hands scull near sides to assist turn.5. Place feet firmly on the wall (legs should be bent from tucked roll).6. Arms stretched overhead.
Progression 3:Glide into Wall & Turn
Leaving the Wall1. Drive through feet against the wall.2. Extend legs as you leave the wall.3. Push and glide away from the wall underwater on your
back.
Tight stomach and back muscles will
help you streamline.
BEFORE YOU TOUCH THE WALL
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part
of a 400m swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part
of a 400m swim.
Tumble Turns (4)Learning Objective: To perform stage 4 of the progressions into tumble
turning.
Progression 4:Glide into Wall, Turn & Twist
Leaving the Wall1. Drive against the wall.2. Extend legs as you leave the wall.3. Push and glide underwater on your back.4. During the fastest phase of the glide, twist onto your front and kick away from the wall : dolphin or
front crawl leg kick.
Glide into the WallAs in stage 3.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part
of a 400m swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part
of a 400m swim.
BEFORE YOU TOUCH THE WALL
Turning at the Wall – Half a forwards roll.As in stage 3.
Tumble Turns (5)Learning Objective: To perform stage 5 of the progressions into tumble turning.
Approaching the Wall1. Swim half a length to touch the wall with one hand.2. Count the strokes it takes to touch the wall from when your face is directly over the ‘T’.3. Take 1 away from this number. This is how many strokes you should count from the ‘T’ before you tumble.
Turning at the Wall1. Swim the number of strokes from the ‘T’ you calculated earlier – don’t touch the wall with your hands!2. Tuck chin and knees in towards chest.3. Sweep hands back to propel yourself upside down.4. Continue round until on your back.5. Hands scull near sides to assist turn.6. Place feet firmly on the wall (legs should be bent from tucked roll).7. Arms stretched overhead.
Progression 5:Full Tumble Turn
Leaving the Wall1. Drive against the wall.2. Extend legs as you leave the wall.3. Push and glide underwater on your back.4. During the fastest phase of the glide, twist onto your front and kick away from the wall : dolphin or front crawl leg kick.
Success Criteria You need to be working at the same level for every skill to achieve it as a final level.
Level 3 Level 4 Level 5 Level 6 Level 7
Use touch turns as part of a 100m
swim.
Correctly use touch turns in 2 strokes as part of a 200m swim.
Accurately use touch turns where appropriate as part of
a 400m swim.
Begin to use tumble turn when appropriate
in a 200m swim.
Accurately use tumble turns where appropriate as part of
a 400m swim.
Synchronized Swimming
Learning Objective: To perform a front layout in isolation.
Front Layout
1. Horizontal, flat position on front.2. Ears, shoulders, hips & heels water level.3. Toes pointed.4. Arms either: a). at side – head up.
b). palm down stretched overhead –
head down.5. Hands scull to maintain position.
Flat Scull
Synchronized Swimming
Learning Objective: To perform a back layout in isolation.
Back Layout
1. Horizontal, flat position on back.2. Ears, shoulders, hips & toes water level.3. Toes pointed.4. Arms either: a). at side – palms down.
b). palm down stretched overhead –
palms up.5. Hands can scull to maintain position.
Flat Scull
Synchronized Swimming
Learning Objective: To perform a forwards somersault in isolation.
Forwards Somersault
1. Tuck knees and chin in towards chest.2. Sweep hands back and up in a circular motion to propel yourself upside down.3. Once upside down, continue all the way round until upright.4. Hands can scull to assist turn.
Staying in a tight tucked
position with your chin down
will help make performing this
skill easier.
Standard Scull
Synchronized Swimming
Learning Objective: To perform a forwards somersault in isolation.
Backwards Somersault
1. Tuck knees and chin in towards chest.2. Sweep hands forwards and up in a circular motion to propel yourself upside down.3. Once upside down, continue all the way round until upright.4. Hands can scull to assist turn.
Staying in a tight tucked
position with your chin
down will help make
performing this skill easier.
Standard Scull
Synchronized Swimming
Learning Objective: To perform a front layout with forwards somersault in a sequence.
Front Layout with Forwards Somersault
Front Layout Front Layout
Forwards Somersault
Front Layout1. Horizontal, flat position on front.2. Ears, shoulders, hips & heels water level.3. Toes pointed.4. Arms either: a). at side – head up.
b). palm down stretched overhead – head down.
5. Hands can scull to maintain position.Forwards Somersault
1. Tuck knees and chin in towards chest.2. Sweep hands back and up in a circular motion to propel yourself upside down.3. Once upside down, continue all the way round until upright.4. Hands can scull to assist turn.
Flat Scull
Standard Scull
Synchronized Swimming
Learning Objective: To perform a back layout with backwards somersault in a sequence.
Back Layout with Backwards Somersault
Back Layout Back Layout
Backwards Somersault
Back Layout1. Horizontal, flat position on back.2. Ears, shoulders, hips & toes water level.3. Toes pointed.4. Arms either: a). at side – palms down.
b). palm down stretched overhead – palms up.
5. Hands can scull to maintain position.
Backwards Somersault1. Tuck knees and chin in towards chest.2. Sweep hands forwards and up in a circular motion to propel yourself upside down.3. Once upside down, continue all the way round until upright.4. Hands scull to assist turn.
Flat Scull
Standard Scull
Synchronized Swimming : The Tub
Learning Objective: To perform a tub in isolation.
1. From back layout draw knees into chest…2. Until shins are level with water surface.3. Back is straight.4. A sculling action is used to either
a). Hold the position.b). Turn through 360̊
Flat Scull