Up and down

The child alternates between diving to the bottom and returning to the surface, hands at the sides, propulsion mainly from the legs, direction controlled by the position of the upper body. Make sure the child performs the necessary pressure equalization. This teaches controlling depth underwater through correct upper-body posture.

10-week plan
The
Up and down
xercise is used to learn the following core swimming skills and swimming strokes:

Ring Diving

The child collects five rings from the pool floor in a single dive.

Tunnel Diving

In this exercise, the child learns independent underwater movement by diving through several hoops or gates.

More exercises
Gliding on the Water
from 4 years
Breaststroke | Full Technique
from 7 years
Swimming on the Back
from 5 years

Learn to swim in a structured way in 10 weeks

All our exercises are freely accessible. If you need a structured 10-week plan, you can support us via the link below.

Explore the 10-week plans