Academy & Junior Swim Fit

The recommended total swimming time at this level is 1 hour per week, in either a Learn to Swim programme or a swimming club.

Aims

1. Learn basic water polo strokes
2. Start throwing and shooting
3. Start to learn about game play

Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

1. Swim 10m Front Crawl face in water, then 10m Head up Front Crawl - Swim 10 metres Front Crawl with face in the water and then 10m with Head up Front Crawl.
2. Swim 10m Head up Front Crawl looking around - Swim 10 metres Head up Front Crawl, looking left for 3 strokes, then straight ahead for 3 strokes, then right for 3 strokes.
3. Swim 10m Head up Front Crawl with the ball - Swim 10 metres Head up Front Crawl, controlling the ball in front with hands.
4. Swim 10m Head up Water Polo Back Crawl
5. Swim 5m Head up Front Crawl and 5m Head up Water Polo Back Crawl - Swim 5 metres Head up Front Crawl then return to starting position by swimming Head up Water Polo Back Crawl.
6. Stay vertical and static for 30 seconds - Stay vertical and static for 30 seconds by using sculling hands and eggbeater kick.
7. Pick up the ball witheach hand - In a static vertical body position, pick up the ball from underneath the surface of the water with alternate hands, and bring the ball around and above head between 3 o’clock and 6 o’clock. Repeat the action 6 times with each hand.
8. Pass and catch the ballover 2m - In a vertical body position, pass the ball accurately with a partner, using one hand to throw and two hands to catch over a 2 metre distance. Repeat the action until each player has passed the ball 10 times.
9. Shoot at a target 2m away - In a static vertical body position, pick up the ball and shoot at a target 2 metres away; the aim is to hit the target. Repeat five times, with the preferred arm. The target may be a goal, kick board, bottles etc. Good body position and body rotation during the shooting motion; flick palm and fingers after ball is released.
10. 10 Play a Mini Polo game Play a Mini Polo game with at least three players in each team, demonstrating skills from Water Polo Skills Level 1

The recommended total swimming time at this level is 1 hour per week.

Aims

1. Develop racing starts and underwater transitions into strokes using 5 metres of underwater dolphin kicks, where appropriate to the stroke
2. Demonstrate legal turns for all four strokes using 5 metres of underwater dolphin kicks where appropriate
3. Develop stroke technique over longer distances demonstrating legal turn, underwater phase and finishes
4. Increase distances of proficient pull and kick

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

1. Racing starts for 3 strokes, to include backstroke, breaststroke and frontcrawl or butterfly - Perform a racing start for backstroke, breaststroke and frontcrawl or butterfly and transition into relevant stroke to 15 metres. For frontcrawl, backstroke and butterfly demonstrate a minimum of 5m streamlined underwater dolphin kicks and transition into full stroke; for breaststroke demonstrate the legal underwater phase and transition into full stroke.
2. Turn at the wall for 4 strokes - Demonstrate a turn at the wall for all 4 strokes using a legal tumble turn for frontcrawl and backstroke and a legal touch turn for breaststroke and butterfly, using legal underwater phase and transition into stroke.
3. Hands extended scull for 25m on the front and 25m on the back - Using a pullbuoy to support body position if required, scull 25 metres on the front and 25 metres on the back, demonstrating a hands extended scull.
4. Swim 100m frontcrawl - Swim 100 metres frontcrawl with 5m of underwater dolphin kick from the start, demonstrate tumble turns with streamlined underwater kicks off each wall and a legal finish. Use a combination of bi-lateral breathing (eg.3 or 5 strokes), and uni-lateral breathing (eg. 2 or 4 strokes), changing at the end of each length.
5. Swim 100m backstroke - Swim 100 metres backstroke with 5m of underwater dolphin kick from the start, demonstrate legal tumble turns with streamlined underwater dolphin kicks off each wall, and a legal finish.
6. Swim 75m breaststroke - Swim 75 metres breaststroke, demonstrating a legal underwater phase off each wall and legal touch turn and finish.
7. Swim 75m butterfly - Swim 75 metres butterfly with 5m of underwater dolphin kick from the start, legal touch turns, demonstrating streamlined underwater dolphin kicks off the wall, and a legal finish.
8. Perform 200m kick - Perform 200 metres kick: 100 metres frontcrawl followed by 100 metres of a different stroke, using a kickboard if appropriate for the chosen stroke.
9. Pull 50m front crawl and 50m backstroke - Using a pullbuoy, pull 50 metres frontcrawl followed by 50 metres backstroke.
10. Swim 3 x 100m Individual Medley - Starting with a dive and 5m underwater dolphin kick, swim 3 x 100 metres IM demonstrating legal turns, underwater phases and finish.
11. Swim 300m Frontcrawl continuously - Swim 300 metres frontcrawl with 5m of underwater dolphin kick from the start, demonstrate tumble turns with streamlined underwater kicks off each wall and a legal finish.
12. Take part in a relay race - Take part in a relay race with legal relay takeovers, covering 50 metres per participant.