Activity
Reach & Pull for Freestyle Swimming
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Backstroke Arm Stroke
Class: Class 9
Skill: Sports for All
Sports: Swimming
Technique: Backstroke Arm Stroke
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 3
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 4
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 5
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 6
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 7
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 8
Skill: Sports for All
Sports: Swimming
Technique: Basic arm stroke
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Swimming
Technique: Basic arm stroke
Reach & Pull for Freestyle Swimming
Learning Outcomes
Understand the reach and pull motions in freestyle swimming.
Practice alternating arm movements on land and in shallow water.
Description Of Activity
This lesson introduces the basic arm movement for freestyle swimming, focusing on the "reach" and "pull" phases.
Land Practice (10 minutes):
Stand tall with feet shoulder-width apart.
Explain the reach and pull: Reach one arm forward with a straight elbow, pretending to reach for a star.
The other arm bends at the elbow like you're holding a ball by your chest.
Practice switching arm positions slowly, reaching forward with one arm and pulling back with the other.
Encourage students to keep their bodies tall and core engaged during arm switches.
Shallow Water Practice (15 minutes):
Move to a shallow area of the pool where students can comfortably stand with their heads above water.
Instruct students to hold onto the pool wall with one hand for balance.
Practice the reach and pull motions again, this time underwater.
Emphasize reaching forward with a straight arm and pulling back with a bent elbow towards the belly button.
Encourage a slow and controlled movement, focusing on reaching far and pulling water towards the body.
Safety Note:
Ensure all students are comfortable in the water and under adult supervision throughout the lesson.
Additional Tips:
Keep the lesson light and engaging. Use positive reinforcement and celebrate student progress.
Introduce breathing techniques once students are comfortable with the basic arm movement (future lesson).
Remember, progress at the student's pace. Prioritize fun and water safety over speed or perfection.
Variations
Partner Practice: Have students stand facing each other in shallow water, holding hands. One student practices the reach and pull motion while the other observes and provides feedback on form. They can then switch roles.
Pool Noodle Assistance: Students can hold a pool noodle behind their back while practicing the reach and pull. This helps maintain body position and encourages a smoother arm pull.
Coaching Tips
Simple Cues: Use easy-to-understand terms like "star arm" and "hugging arm" for reach and pull motions.
Land Mirror: Demonstrate the reach and pull on land first, allowing students to "mirror" your movements.
Slow & Steady: Encourage students to practice slowly, focusing on proper technique over speed.
Make it Fun: Play a game of "reach and grab" on land, where students reach for imaginary objects overhead.
Individual Help: Observe students and offer personalized feedback to improve their technique.
Equipment/Material Required