You may want to upgrade your browser. We have detected you are using Internet Explorer 10 or earlier. It is recommended that you update your browser to the latest version to get a better user experience. Find out more

Your JavaScript is disabled, we suggest you enable it to improve your Council website user experience.
Site wide emergency announcement. Site wide alert announcement. Site wide alert resolved. From Monday 23 March a number of facilities have been temporarily closed.
Site wide emergency announcement. Site wide alert announcement. Site wide alert resolved. Find out about our operating hours on the Queen's Birthday public holiday.
Skip to main content Menu
Main Content Anchor

Swimming tips and exercises you can do at home

Prevent your child from drowning

Worried about your child’s swimming progression while our centres are closed? There are a few things you can do at home that can help.

Here's a list of activities for each swim level to ensure they maintain their skills and water familiarisation.

Beginner levels


Clam, Tadpoles, Frogs, Lobster and Octopus

During bath time

Have children wear their goggles during bath time and encourage them to put their face and ears in the water and blow bubbles.

Fill a plastic cup with water, give your child the verbal cue of “1,2,3, Go”, and slowly pour water over your child’s head, ensuring the cup moves from the back of their head to the front.

Have your children lie on their back ensure the water is high enough to reach their ears and cheeks have them lie on their back and make gentle waves to have the water wash over their cheeks.

Out of the water

Kicking homework for Lobster and Octopus

  1. Lie down on the floor on your stomach
  2. Place your arms in front of you in like a rocket ship
  3. Extend your legs with feet pointed
  4. Ensuring your legs remain straight (do NOT bend you knees) lift your leg off the group approximately 10cm then place back on the ground
  5. Repeat with the other leg
  6. Continue to alternate legs ensuring toes remain pointed and legs remain straight.

Intermediate levels


Swordfish

For students within this ability range and age group it is important that muscle memory in maintained to allow students to be able to ease back into their lessons with as little regression as possible.

Kick on chair (abs)

  1. Sit close towards the chair’s front edge
  2. Grab the seat of the chair on the side with both hands
  3. Extend your legs forward, lifting them about 30cm above the ground
  4. Point your feet
  5. Move your legs up and down approximately 20cm, ensuring you keep your legs straight.

Swordfish3.jpg

Swordfish2.jpg

 

 

Kick lying on the floor (glutes)

  1. Lie down on the floor on your stomach
  2. Place your arms in front of you in a comfortable position
  3. Extend your legs with feet pointed
  4. Ensuring your legs remain straight (do NOT bend you knees) life your leg off the group approximately 10cm then place back on the ground
  5. Repeat with the other leg
  6. Continue to alternate legs ensuring toes remain pointed and legs remain straight.

Swordfish1.jpg

Lift milk bottles (arms) biceps

  1. Fill two empty milk bottles with water
  2. Hold onto the handle of the bottles, one in each hand
  3. Bending your arm at your elbow bring the milk bottle up to your shoulder one at a time and repeat.

Swordfish4.png



Seal and Stingrays

For students within this ability rage and age group it is important that muscle memory in maintained to allow students to be able to ease back into their lessons with as little regression as possible.

 

Kick on chair (abs)

  1. Sit close towards the chair’s front edge
  2. Grab the seat of the chair on the side with both hands
  3. Extend your legs forward, lifting them about 30cm above the ground
  4. Point your feet
  5. Move your legs up and down approximately 20cm, ensuring you keep your legs straight.

Swordfish3.jpg

Swordfish2.jpg

 


 

 

Kick lying on the floor (glutes)

  1. Lie down on the floor on your stomach
  2. Place your arms in front of you in a comfortable position
  3. Extend your legs with feet pointed
  4. Ensuring your legs remain straight (do NOT bend you knees) life your leg off the group approximately 10cm then place back on the ground
  5. Repeat with the other leg
  6. Continue to alternate legs ensuring toes remain pointed and legs remain straight.

Swordfish1.jpg

 

Lift milk bottles (arms) biceps

  1. Fill two empty milk bottles with water
  2. Hold onto the handle of the bottles, one in each hand
  3. Bending your arm at your elbow bring the milk bottle up to your shoulder one at a time and repeat.

Swordfish4.png

 

Lift milk bottles (arms) lats

  1. Fill two empty milk bottles with water
  2. Hold onto the handle of the bottles, one in each hand
  3. Keeping your arms straight life the bottle out to the sides.

Land breaststroke kick (seated in chair and on floor)

  1. Lie down on the floor on your stomach
  2. Place your arms in front of you in a comfortable position
  3. Extend your legs
  4. Bend your knees and bring your feet towards the buttocks ensuring they pointed outwards
  5. Spread your legs apart while keeping your knees bent and your feet pointed outwards
  6. Extend your legs
  7. Finally bring your extended legs back together into their initial position.

Seal2.jpg


Advanced swimmers


Whales and Sharks

For our older and more advanced students we suggest focusing on keeping the muscles used in swimming strong, especially the core. This ensures that body mechanics and stroke techniques are maintained and helps prevent injuries when students do return to their swimming lessons.

Choose one activity from each muscle group to create a set, repeat the set 5 times with as little rest in between as possible.

Abdominal exercises planks - hold for 30 seconds at a time
Leg raises - 30 second intervals

Glutes kick backs - 30 each leg

Whale1.jpg

Squats - sets of 15

Arms seat pulls with milk bottles - front and reverse

Whale2.jpg

Whale3.jpg

Whale4.jpg

 

 

Push ups lateral lifts

Whale5.jpg

 


Back to top Back to top