Essential Skills and Techniques: Swimming | Physical Education for Year 6 PDF Download

Freestyle/Front Crawl Swimming

The front crawl, recognized as the fastest among forward-facing swimming strokes, is the standard technique for all freestyle competitive events.

Stage One

• Align the body horizontally in the water, with a gentle downward tilt toward the hips.
• Position the waterline between the eyebrows and hairline, directing the gaze forward and slightly downward.

Stage Two

• Initiate an alternating kicking motion, starting from the hips with slightly bent knees.
• Keep ankles relaxed, toes pointed, and execute upward kicks while minimizing splashing.

Stage Three

• Start alternating arm movements with a slightly bent arm, positioning the hand so the palm faces partially outward for a thumb-first water entry.
• Extend the arm fully out of the water, aligning the hand’s re-entry with the ear.
• Upon entry, bend the elbow to a 90° angle, curving the hand inward toward the body’s centerline.
• Complete the stroke by moving the arm upward, outward, and backward, exiting the water with the little finger first.

Stage Four

• Sustain breathing by turning the head in sync with the body’s natural roll during strokes.
• Release breath gradually, preparing for the next inhalation.

Backstroke Swimming

ackstroke is the sole competitive stroke performed on the back, requiring a unique starting technique that prohibits diving.

Stage One

• Position the body straight with a slight incline from head to hips.
• Tuck the chin in, keep legs fully submerged, and position ears just below the water’s surface, with eyes focused downward toward the toes.

Stage Two

• Keep legs close together and initiate an alternating up-and-down kicking motion from the hips.
• Maintain nearly straight legs with knees below the surface, relaxed ankles, pointed toes, and minimal splashing.

Stage Three

• Begin alternating arm movements with a slightly bent arm, ensuring the little finger enters the water first.
• Sweep the arm downward with an outward-facing palm upon entry.
• Continue sweeping with the elbow bent at 90°, directing the hand inward and upward.
• As the arm moves toward the thigh, keep fingers pointing sideways and palms downward.
• Exit the water thumb-first, keeping the arm straight and slightly rotated for little-finger re-entry.

Stage Four

• Maintain natural breathing throughout the stroke, aiming for six leg kicks per arm cycle.

Breaststroke Swimming

Breaststroke mandates a flat body position and symmetrical arm and leg movements. It is unique for its underwater arm recovery and is considered the most challenging kick to master.

Stage One

• Position the body flat in the water with a slight downward slope toward the hips.
• Keep the waterline between the eyebrows and hairline, with eyes looking forward and slightly downward.

Stage Two

• Start the kick with legs fully extended, knees and ankles together, and toes pointed.
• Quickly pull heels toward the buttocks, turning toes outward.
• As legs extend back, maintain heel width equal to hip width.
• Return to the initial position with legs fully extended, knees and ankles together, and toes pointed.

Stage Three

• Extend arms fully in front of the head.
• Position palms downward with slightly flexed wrists and fingers pointing down.
• Pull arms backward in an outward and downward motion, keeping elbows bent and high.
• As elbows align with shoulders, bring hands inward and together.
• Return to the starting position with arms fully extended forward.

Stage Four

• Breathe after each complete stroke cycle, releasing breath gradually until the next inhalation.

Butterfly Swimming

The butterfly, the most complex swimming stroke, is typically taught last due to its demanding coordination of simultaneous arm and leg movements.

Stage One

• Position the body flat in the water with a slight downward tilt toward the hips.
• Keep the waterline between the eyebrows and hairline, with eyes focused forward and slightly downward.

Stage Two

• Begin with arms at the sides, extending them straight over the head, brushing past the ears at full extension.
• Keep hands pressed together, palms and fingers pointing downward for the catch position.
• Upon water contact, push arms outward and downward from the shoulders.
• Continue moving arms past the hips, then sharply lift with high elbows to restart the cycle.

Stage Three

• Simultaneously with the arm motion, perform a flutter kick with both legs together.
• Keep knees slightly bent during the downward motion and legs straight with toes slightly inward during the upward motion.
• Avoid letting feet break the water’s surface.

Stage Four

• Breathe after each full stroke cycle, releasing breath gradually until the next inhalation.
• Maintain a rhythm of three to five leg kicks per complete arm cycle.

Tumble Turn Technique for Swimming

The tumble turn is designed for swimmers to approach and push off the wall efficiently, using legs and feet for maximum speed without hand contact in freestyle races.

Stage One

• Approach the turning wall while swimming.
• Take a breath on the final stroke before the turn.
• On the last stroke, bring both arms down to the hips, keeping the body straight and feet about 20 cm below the water surface.

Stage Two

• Swing arms up and over the head, brushing upper arms against the ears.
• Tuck the chin into the chest and begin a forward body rotation.
• Upon completing the rotation, push off the wall with the balls of the feet, performing at least four kicks to build speed.
• Complete one full stroke before resuming the regular breathing pattern.