Swimming on the Back
The child swims at least 10 meters on their back, propelled by the flutter kick; the arms rest by the sides and assist only slightly. The exercise can be done in a shallow or deep-water pool — in deep water, the child's safety must always be ensured. Primarily trains the core element of propulsion.
Preparatory exercises
Water arrow on the back
The child holds onto the edge of the pool with both hands, facing the pool wall. The knees are bent, and the feet are parallel to the wall. After leaning back and pushing off the wall with both legs, the child glides on their back as long as possible without using their arms or legs. This exercise helps train body tension and gliding in the back position.
With pool noodle
Use a pool noodle to make the exercise easier (see image), letting the learner focus on the kick and the water feel in the legs. Note that the noodle allows the child to straighten up and drop the hips without sinking — ensure the gaze stays upward, the chin is tilted back and the hips are pushed up. Limit the noodle's use when practicing on the back.
Bubble bath
Familiar from the previous course (the "bubble bath" is linked via the image): the child sits on the steps of the children's pool with the legs about halfway submerged, legs and feet extended. They slowly move the extended legs up and down, gradually increasing the strength of the kick while keeping the legs fully extended.
Common mistakes
.webp)
Forgotten kick
Many children focus entirely on the new arm stroke and forget their kick, so their legs sink. The kick provides stability and, at this stage, the main propulsion. Use exercises with a limited number of arm strokes, or have your child move their arms in slow motion while kicking hard. Practice "otter swimming" extensively before moving on to backstroke.
Too little kicking
When turning onto the back, the flutter kick must not be neglected. A powerful kick is crucial for resurfacing quickly after the turn and stabilizing the body position. Doing the exercise with minimal kicking would require perfect rotation, body tension, and a stable back position — too challenging at this level, so an energetic flutter kick is highly beneficial.
.webp)
Chin and hips down
A common mistake when the face briefly submerges during the turn onto the back is trying to sit up, which pulls the hips and chin down. Instead, the child should stretch the body, tilt the chin back (gaze at the ceiling), and kick vigorously to return to the surface. Keep the arms fully extended to prevent the body from sitting up.
Legs and hips down
A gaze not directed upward and hips not pressed upward increase water resistance and make "otter swimming" harder. Return to the "starfish" position to fix the water alignment. If your child can't focus on kicking and position at once — often looking at their legs — start with the "water arrow" on the back and add the kick only after a longer glide phase.
.png)
