Treading Water
The child pushes off from the pool edge and treads water for at least one minute. The head must remain above the water at all times, with the arms providing slight assistance. One leg rotates clockwise, while the other rotates counterclockwise. The child should remain in the same spot throughout the exercise without moving through the water. This exercise focuses on practicing safe and stable positioning in the water.
Preparatory exercises
Breaststroke kick with both legs
The child pushes off from the pool wall, holds a vertical position and performs a breaststroke-like kick with both legs — a simplified breaststroke kick where the knees are never fully drawn in. This introduces a familiar element in a new vertical form: the breaststroke kick is the closest learned kick to treading water, making it ideal for introducing the concept quickly.
Hands out of the water
The child pushes off the pool wall and treads water for ten seconds as in the core exercise, then lifts their arms out of the water, keeping both elbows above the surface for at least five seconds. It can also be done as intervals: 10 seconds of regular treading water, 3 seconds with raised arms. This builds the leg strength essential for treading water — even for children who float easily without effort.
Circle with one leg only
Place a pool noodle behind the back, held under the armpits. The child moves one leg in a clockwise circle, then repeats with the other leg, then counterclockwise with each — and finally with both legs asynchronously in opposite directions. The noodle's buoyancy lets the swimmer focus fully on the leg movements.
Sitting on a board and paddling
The child sits on a kickboard and tries to move forward in a seated position using both arms, often with circular movements. This exercise may be slightly easier for heavier children, as the kickboard provides additional buoyancy, while lighter children need to exert more balance. This exercise also serves as a water-awareness exercise.
