Sit with your butt on the edge, about to fall in.
Leaning backwards helps too. The more leg over the water, the easier it is to practice the breaststroke kick.
Testable goal:
Sitting on the edge of the pool do the breaststroke kick with correct flex or the ankles and foot travel motion.
This should be done repeatedly and not one time in the course of a lesson, or with the instructor.
Bonus Goals:
- Do it in the water, leaning on a barbell or float.
- Have swimmer look at their feet while they do it, and without looking.
- Push off the wall in streamline and do 2 breaststroke kicks.
Activities to achieve this goal:
Right foot only.
Left foot only.
Both feet, together.
- Toes up
- Toes down
- Toes up
- toes down
- Heel up
- Heel down
- Toes out
- Toes in
- Toes out
- Toes in
- Heels out,
- Heels in
- Toes out, toes UP
- What’s this called? FLEX!
5 x Draw a circle with your heels around the hula hoop. BR K
Partners, one person in the water, hold the hoop. Other sits on the side, and gets butt on the edge. Start at closest edge, with heels draw a circle around both sides of the hoop to the top.
Lay on the deck and follow progression.
Lay on your belly on the deck. Start with legs straight.
Lift lefts up, bending at the knee.
Flex the feet.
Then, make a circle and squeeze back to laying flat with legs straight.
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Challenges to meet this goal:
Challenge: Breaststroke Kick
Siting on the edge of the pool.
Splash with the TOP of your foot water past the flags.
Splash with the BOTTOM of your foot to get water above the flags
Splash with the OUTSIDE of your foot to get water 2 lanes away or on deck
Splash with the INSIDE of your foot to splash neighbor or out of pool.
Challenge
Push off the wall with your hands at your side in soldier. Press the inside of your feet against the wall and push. Like breaststroke kick.
do it again on your back.
Get past the flags.
Game – Streamline Push
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.
Final Test: Swimmer sits on the edge of the pool and demonstrates 10 BR kicks with correct form.