Dry, indoor swimming preparation and support exercises are especially beneficial for children because they:

• support learning through repetition,
• develop body awareness, coordination, and muscle strength,
• allow practice in a safe environment,
• and playfully prepare the body for aquatic movement.

Breaststroke on Dry Land

Goal: Reinforce the sequence and coordination of the breaststroke movements.

Exercises:

“Dry Frog” – Lie on the stomach on a mat or carpet.

Arms stretch forward, then pull back (imagine “clapping” in front).

Legs bend and then close heels together – say together: “Open – pull – close – glide!”

Frog Memory – Draw or show images of the movements separately.

Shuffle and ask the child to place them in the correct order.

Mirror Moves – Stand facing each other. You demonstrate the stroke, and your child mirrors you like a reflection.

Game:

Frog Dice – Roll a die.

Each number represents a move:

1 – arms, 2 – legs, 3 – glide, etc.

Repeat the movement shown.

Freestyle Kick & Body Position

Goal: Rhythmic leg movement, core engagement, straight body alignment.

Exercises:

“Rocket Launchpad” – Lie flat on the back on a mat. Arms stretched forward, legs slightly lifted.

Perform quick flutter kicks.

Say: “Fly to the stars – don’t let your feet touch down!”

Kick on a Ball – If you have a large fitness ball, lie on it belly-down and kick legs in the air.

“Frozen Feet” – Imagine feet are stuck in ice – kick quickly to free them without moving the upper body.

Game:

Kick Rhythm to Music – Play music and let the legs kick to the rhythm.

Alternate between slow, fast, and pause – like real freestyle!

Coordination, Body Awareness & Strength

Goal: Basic movement control, core strength, limb coordination.

Exercises:

“Superhero Hold” – Lie on the stomach, lift arms and legs at the same time.

Hold for 3–5 seconds – excellent for core strength.

“Bridge” – Lie on the back, feet flat, and lift hips upward.

Strengthens hips and thighs – important for water stability.

Air Steps – Lie on the back and “walk” in the air with high knees, as if climbing stairs.

Builds rhythm and balance.

Game:

Target Touch – Stick colorful dots or plush toys to the wall or floor.

Say: “Touch the green one with your left foot!” or “Right hand!”

This boosts body part awareness.

Tip for Parents

Create a Swim Journal or Mission Booklet where your child can tick off each dryland task after completion.

Use fun icons like: 🌊 🐸 🚀 💪

This activity plan is ideal for children aged 3 to 6, especially those who are still getting familiar with the water or need a safe, play-based introduction to swimming.

It can also be easily adapted for children on the autism spectrum or with sensory sensitivities, as it is structured, repeatable, and can be done with a parent.

Getting Comfortable in Water & Balance

Goal:

Building a sense of safety, body awareness, floating, and coordination.

Equipment:

• watering can or small bucket
• small rubber toy (e.g. animal figure)
• kickboard or noodle

Activities:

• Water pouring game – The child pours water on you, then you pour water on them. (Avoid the face unless they ask!)
• Splashing – From a squat, let them slap the water with their hands. Great for activating low-tone arms.
• Supported floating – Hold them on their back with their head on your shoulder, legs floating. You can narrate: “You’re riding on a cloud…”
• Toy fishing – Throw a floating toy and let them bring it back like a puppy.
• Stepping under water – Walk through shallow water with high knees. Say: “You’re a dinosaur now!”

Breathing & Face Immersion

Goal:

Preparing for submersion, nasal exhalation, and building water confidence.

Equipment:

• small cup or watering can
• bubble wand (optional)
• small ball or floating toy

Activities:

• Bubble blowing – Blow bubbles outside the water, then in, using mouth or straw (like a motor sound).
• “Hair washing” game – Gently pour water over each other’s heads like in the shower. Say: “Shampoo, shampoo, rinse!”
• Face dip with toy kiss – “Kiss” a toy under water (only if the child agrees).
• Ball blowing – Blow a small ball across the surface like wind.
• Developing skill: “Fish kiss” – Forehead into the water, hold for a few seconds (count from 1 to 3 together).

Gliding & Leg Movements

Goal:

Body alignment, floating position, leg propulsion – pre-swimming mechanics.

Equipment:

• kickboard or noodle
• floating target (e.g. hoop)

Activities:

• Water circling – You hold them while they pedal their legs in a circle like a helicopter.
• Rocket glide – Child stretches arms forward on a kickboard, and you gently push from behind. Say: “3, 2, 1… blast off!”
• Kicking with support – They hold the board and kick while you support their hips.
• Sitting leg splashes – Sit on the pool edge and splash water with feet. Compete: “Who makes the biggest splash?”
• Toy grab – Glide forward and “catch” a floating toy mid-glide.

Diving & Object Retrieval

Goal:

Building courage to dive, hand-eye coordination, controlled breathing.

Equipment:

• sinking toys
• swim goggles (if the child likes them)
• hoop or floating marker

Activities:

• Bubble countdown – Count from 5 to 1 as they blow bubbles into the water, gradually for longer each time.
• Treasure hunt in shallow water – Drop toys and let them pick them up (initially only submerging to mouth level).
• “Hidden fish” game – Hide a toy near the pool wall; they must find it.
• Head dip – You count, they try to “hide” under the water for a moment.
• Swim through the hoop – Dive or glide through an underwater hoop (if not ready yet, play above the surface).