10 Super Swimming Skills ~ drills for water confidence, water safety and basic swimming technique. Teach your child how to swim.

 

Warning: Only attempt to teach your child to swim if you are a competent swimmer. You child is your responsibility. Never leave your child unattended at any time. Always listen to your child and never try to push your child beyond their limit. www.naturalmatter.co.uk does not accept responsibility for any accident or injury that may happen whilst following these swimming skills.

Important: Every water skill should be completed at your child’s pace. Every child is different and the goal is to have water confidence. Do not push your child to go beyond their comfort zone if they are not ready.

Go through the skills one by one, except safety skills like pool entry and exit techniques, which can be taught throughout the different skill levels. As you child masters a skill move them onto the next skill.

It is important to have regular visits to the swimming pool. Perhaps you could set aside a time each week to take them for swimming lessons. If you don’t take them for a while you may find that you have to revisit the previous skills. Remember make it fun. Children learn really well when they learn in a fun way!

Skill 1 ~ Teach your child to hold their breath under water for 10 seconds. It is important that your child has breath control before they start learning any more swimming techniques. Slowly encourage your child to hold their breath and then get them to hold their face in the water for a second. Slowly build this up until your child can confidently hold their face in the water for 10 seconds. If they are not too happy about putting their face in the water maybe invest in a basic pair of children’s swimming goggles. When children find that they can see under water they find it very exciting and want to keep trying.

A great way to encourage breathing control in the water is to use the Zoggs dive games. The search and rescue game and dive sticks encourage your child to develop their breath control under water in a fun way

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Skill 2 ~ Teach your child safe pool/water entry.  This is a very important lesson in your child’s swimming skills. Teach your child to sit on the side of the pool. Teach your child to turn around while holding the side of the pool and safely enter the water. This entry allows them to keep their head above water when they enter the pool.

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Skill 3 ~ Teach your child how to get out of the water. Get your child to hold onto the pool side with both hands. Encourage your child to pull their body up and then rest their body on the side before lifting up a knee for a full exit.

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Skill 4 ~ Teach your child to float for the count of 10 seconds with their face down in the water. Encourage your child to float face down in the water while holding onto your shoulders. You keep them supported by holding their hips. The child’s face should be down in the water and their body must remain flat as you move across the pool for the count of 10 seconds. Count aloud as you move. REMEMBER:  If your child is coughing or spluttering hold them up and out of the water as they are taking in water. Wait till they have cleared the water and then try again if they are  happy to. Do not force them to continue.

  • Once your child is comfortable with this float you can advance the difficulty of the float by removing your support from their hips. They still hold onto you. Remember to count for 10 seconds aloud as you move to the other side of the pool.
  • The next stage difficulty of this float is to give the child  a young swimmer’s kick board. Make sure when they hold the kick board that they have their fingers on the top and thumbs on the bottom of the kick board. Repeat the same breath hold for 10 seconds with you counting for the 10 seconds. This time support your child’s elbows as they float across the pool with the kick board.
  • The final phase of this float is for the child to kick off from the side of the pool, while using the board, with their face down in the water. They float for the count of 10 seconds on their own.

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Skill 5 ~ Teach your child to float on their back in the water. You are aiming to have your child float unsupported in the water. The key to this skill is to have your child relaxed in the water while you support their shoulders. Your child may need lots of support in the water at first in order to feel relaxed enough to float. They will probably need lots of encouragement in order to get them to relax their body. As they repeat this exercise they will become more confident that they will float. When you notice that they are relaxed for 10 seconds you can move onto the next stage of the skill.

  • This stage is the two handed support. The hands should be on the child’s back and the child’s neck. Try to get your child to float for 10 seconds. A great way to get this float to work is to take your child’s mind off the task. Talk to your child about what they love to do or their favourite toy. This is a great way to make them relaxed. When they are comfortable doing this you know you are ready to move onto the next phase.
  • This is to slowly remove the support from the back whilst keeping the neck support there. Remember to count for 10 seconds.
  • The final phase is to remove all support from the child while they are floating. Keep chatting to them while they float and talk about things they love to do.

 

  • If your child seems very anxious about floating unsupported it may be beneficial to use a Zoodle children’s swimming float sometimes called a noodle or woggle childrens float. This fun float can be used for a few different swimming training moves. Place thezoodle behind the child’s neck and ask them to rest their arms on the top of the zoodle. Bring the two ends of the zoodle together in front of your child and cross them over. Ask your child to relax and float back. Encourage your child to float to another destination in the pool.

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Skill 6 ~ Teach your child the doggy paddle. This swimming technique is a very basic swimming stroke that allows your child to move around the pool unsupported. The first phase of this stage is to get your child to make short fast kicks with their feet. Move around the pool supporting your child and encourage them to keep their legs straight with relaxed feet as they kick.

  • Once they have this kick movement we need to concentrate on the hand paddle. This is different from the leg kick, as we need to encourage them to make long slow movements. Show your child a long slower paddle with your hands. Next hold their hands while standing in the water and both of you can repeat the paddle.
  • The next phase is to get your child to use all the skills together. When swimming the head must be down in the water and the body must be flat at the surface of the water. Once they are confident with this slowly move back in the water making the distance they swim every time just a little bit longer.

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Skill 7 ~ Teach your child important safety techniques by getting your child to do a back float or a star float and then roll over and doggy paddle back to the side of the pool. Revisit your back float skill and get your child to float on their back for the count of 10 seconds. When the ten seconds are up get your child to turn over and doggy paddle to a specified point in the water.

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Skill 8 ~ Teach your child to head for a safe point in the water which may mean the closest safety point other than you. It is good for you to stay at a point and get them to swim to a nominated safety point away from you. This encourages independence and gives them experience of finding a safe point away from you.

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Skill 9 ~ Teach your child to back kick whilst using a float. You will need a kick board for this exercise. The first phase of this float is to get your child to hold onto the kick board and float in the pool for 10 seconds. The board must be on their tummy. Their arms must be around the board with the hands lying flat on top of the kickboard or overlapped.

  • The next phase is to practise leg kicks. This can be done on the side of the pool or supported in the water. Encourage your child to kick with straight legs whilst making small kick movements. They have to learn to stabilise whilst kicking and starting small helps them to learn this skill. Tell your child to relax their feet and to make small fast kicks. Your child may need extra support during this phase, as this skill can be quite difficult to master. Give them back support and support at the neck until they have a straight body at the surface of the water. Then you are ready to move onto the next phase.
  • The final phase of this skill is to let your child do back kicks with a float unsupported. As your child grows in confidence gradually increase the distance.

 

Skill 10 ~ Encourage your child to jump into the water from the side of the pool. Start by getting them to jump into water where they can touch the bottom of the pool but make sure it isn’t too shallow either. You may need to hold their hands on the first few attempts. As their confidence grows they will eventually jump in by themselves. This helps your child to get used to a situation where they may fall in the water.

 

Great examples of these skills with video instruction can be found here http://www.uswim.com where they have fantastic videos and printable lesson plans.

zoggs swim hat and goggles age 0 - 6 years old

zoggs swim hat and goggles for age 0-6

zoggs swim hat and goggles for boys aged 0 - 6 years old

zoggs swim hat and goggles for boys aged 0 – 6 years old

zoggs zoodle children swimming float

zoggs zoodle children swimming float

zoggs mini kick board childrens swimming float learn to swim

zoggs mini kick board childrens swimming float

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

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Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

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Zoggs Active Fitness Goggles - Adjustable Medalist II ~ swimming equipment uk swimming gear

Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

Please see more in the Natural Matter health and fitness shop for the entire Zoggs swimming range. If you have any questions regarding this product please contact info@naturalmatter.co.uk and we will try our best to help you.

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Great heart health tips ~ everyday things you can do for a healthy heart

vitamin e

Vitamin e  is excellent if you want to prevent your arteries from thickening and can also increase the levels of ‘high density lipoprotein’ – which is good cholesterol. But if you have high blood pressure already, vitamin e can increase these levels so always check with your doctor before increasing your intake.
  aspirin

Extensive research has been conducted into aspirin and significant benefits have been discovered concerning heart disease. It is a good idea to discuss with your doctor the benefits of taking aspirin, as it has been shown to be able to reduce the formation of blood clots.
garlic

Another great food for lowering blood pressure and cholesterol is garlic.  It is recommended that you eat a whole clove a day. It is also possible to supplement your diet with garlic tablets.
  ginger

This root vegetable is  an excellent addition to any meal. Not only does it taste good but it is able to prevent heart disease and strokes. It does this by reducing internal blood clotting.  It is possible to take the ginger in tablet, capsule or liquid form.
blood pressure

You can watch your blood pressure closely by getting a home blood pressure monitoring kit, this will let you know if the actions you are taking to lower your levels are being effective or not.
  vegetarianism

Vegetarianism is particularly advantageous if you suffer with a heart problem or want to reduce your risk of heart disease altogether. There are fewer reported cases of heart disease among Vegetarians and Vegans (exclusion of dairy products, eggs and meat) because their diets contain less fat and cholesterol.

isoflavones

Isoflavones can be found  in soya beans, these have been shown to lower cholesterol levels and in turn heart disease. It is also possible to your supplement diet with Isoflavones in the form of tablets.
  folic acid

Research has been conducted into Folic Acid and it has emerged that individuals who have good levels of folic acid are less likely to die of heart disease than those whose diets did not have enough.
sodium

Too much salt or sodium in your diet can cause high blood pressure.  Try reducing the amount of  salt you put into your food. It may also help to keep an eye on sodium levels in the food you are eating. The lower the levels the better.
  workout

Regular aerobic exercise is really important as it strengthens the heart and lungs. It also keeps blood vessels working properly. People who do not take part in any exercise are twice as likely to develop heart disease than people who work out regularly.
relax

Learning how to relax is vitally important. Stress may be a contributing factor in heart disease and learning how to cope in stressful situations is essential. Relaxation techniques like meditation and yoga and have proved beneficial in coping with such situations.
  fat

It is a fact that our daily fat consumption is over 35% of our daily calorie intake and this is a serious problem. It is recommended that we aim for around the 20% level. If you restrict your fat intake to about 10% of your daily calorie intake then there is significant research which suggests that, with the addition of exercise and relaxation techniques, an individual can  significantly reduce their risk of heart disease. It may even be possible to unclog existing arteries.
family

Check if any members of your family have a history of heart disease of have died at an early age due to heart problems. Knowing your family history will enable you to be more aware of your own health and allow you to make health changes to combat a hereditary heart problem.

 

Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk.

  hawthorn

This is a great herb which strengthens the arteries and tones the heart muscle. It is possible to drink the herb as a tea,  take it in extract, tincture or tablet form.

 

 

 

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition.
Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

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Who are we and what do we do?
Natural Matter was established in 2002 when two natural health believers met, one a natural bodybuilder, the other a natural lifestyle advocate. Natural Matter was to be an alternative online shop for anyone choosing a naturally healthier lifestyle. We specialise in providing access to new products for customers with specific dietary requirements, and for people who want an alternative to the chemical-laden goods on today’s market.

Natural Matter stocks hundreds of leading manufacturers natural health products, including vitamins, minerals, herbalsupplements, fitness equipment, weight trainingproducts and training equipment, all at discount prices. These are all available 24 hours a day, 7 days a week in our health shop.

Over the years we have added more and more great product lines to our health web store. Our products range from best selling lines to smaller niche products unavailable in supermarkets. More importantly we only sell products that we are happy to use ourselves. All orders are delivered to your front door straight from the warehouse.

Where are we?

Natural Matter is based in the beautiful market town of Wokingham, Berkshire.
Our warehouse is bursting with thousands of products ready to be picked and sent to you and our dedicated customer service team is here ready to help you.

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.