Push and glide in streamline

Setup

1. Standing-depth water with a qualified teacher on deck; learners can already float and stand up again.
2. One learner per lane or per section of wall, so nobody glides into anyone else.
3. A helper or a floating target about 3–5 metres out gives each glide something to aim at.

How it runs

1. Make the shape first, standing: arms stretched over the head, one hand on top of the other, arms squeezing the ears.
2. Back to the wall, one foot flat on it, arms out in front. Breathe in, face in, lean forward, bring the other foot up and push with both.
3. Hold the arrow shape without kicking until the glide slows, then tuck the knees and stand.
4. On the back: hold a board or noodle on the tummy at first, ears in, looking up, and push off gently.
5. Six to eight glides each way, walking back to the wall after each one.

Coaching points

• Hands stacked, arms behind the ears, body long and straight.
• Push hard with both feet, then stay still and let the glide carry you.
• Face down, looking at the pool floor; on the back, look straight up.
• Blow out slowly through the glide, then stand and breathe.

Common mistakes

• Lifting the head to look ahead, so the legs drop.
• Arms apart or bent, which acts like a brake.
• Pushing off the pool floor instead of the wall.
• Kicking straight away instead of feeling the glide first.