BASIC SKILLS

IN SWIMMING
TYPES OF KICKS
Flutter Kick
A swimming kick used in crawl and backstroke in which the legs
are extended straight back and alternately moved up and down
with a slight bend in the knee on the upward movement.
Frog Kick
A type of kick in which the legs are bent at
the knees, extended outward, and then
brought together forcefully.
Dolphin’s Kick
A swimming kick in which the legs are extended straight back
and moved up and down in unison with a slight bend in the
knees on the upward movement.
Scissors Kick
A type of swimming kick used especially in the sidestroke,
in which one leg is moved forward and the other bent back
and they are then brought together again in a scissor-
like action
TYPES OF STROKES
Front Crawl

•Float on your front with your face in the water, stretching

your body as long as possible.
•Keep your legs long with toes pointed. Kick your legs up
and down (alternating) making your ankles as floppy as
possible, using your feet like flippers. Kick your legs fast and
continuously.
Backstroke

•Keep your legs long with pointed toes; kick your legs up
and down (alternating) making your ankles as floppy as
possible, using your feet like flippers. Knees should be
kept under the water with your toes making a small splash.
Kick your legs fast and continuously.
Breast Stroke

•Keep your legs long and stretch your toes. Bend your
knees slowly and bring your feet towards your bottom.
Bend at the ankles to point your feet outwards then kick
back and slightly downwards and snap your feet together.
•Turn your hands so the thumbs point up and draw the
hands together in a small circular action in front of the
shoulders.
Butterfly Stroke

•Undulate your body from head to toes, in a whipping

motion, bending and straightening your knees. Keeping your
legs and feet close together, push down on the water with
the top of your feet and keep your feet just under the surface
of the water.
TYPES OF DIVING
Standing Diving
Standing at the poolside
edge with arms held
above the head, hands
together, the diver bends
forwards and falls head-
first into the water. The
diver should aim
to dive at an angle so that
they glide across the pool
under water, rather than
diving vertically towards
the floor.
Kneeling Diving
Crouch on one knee resting
it on the deck while,
placing the toes of the lead
foot at the pool's edge.
Keep arms straight ahead
and head down. Remember
to stretch out hands. Lean
forward slowly, pushing
with feet against the pool's
edge, entering the water
fingers first
Stride Diving
This dive is chosen when
entering deep water from a
low edge / bank or when the
swimmer needs to watch
someone or something on
entry. The swimmers aim is
to prevent their head from
submerging first into the
water.