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: 🌊 🐸 🚀 💪