Diving on the Back
The child pushes off underwater on the back at a depth of about 1.5 meters, arms at the sides or later stretched overhead, and dives at least 10 meters with an alternating kick. The body stays fully extended and the chin leans back, while the child breathes out evenly through the nose to keep water out.
Preparatory exercises
Without Kicking
The child pushes off on their back about 1.50 metres deep under water and only glides — the flutter kick is omitted. The arms rest at the sides or, in a later step, are stretched out. As in the main exercise, the child exhales steadily through the nose. Removing the kick lets them concentrate fully on the extension and the breathing.
Hook In and Exhale
The child hooks its knees onto the edge of the pool (see picture). Then it lowers its upper body backward under water and leans the chin back, so that water could flow unhindered into the nose. To counteract this, the child exhales steadily through both nostrils. This exercise practises the steady exhalation in isolation.
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