Pushing off the side of the pool will be a big part of swimming in the pool.  Learning to stay stable in your push off can be as simple as jumping off the bottom.

Try to get in water that’s just a bit deeper (if you feel comfortable with your rhythmic breathing).  With your arms down by your side, drop to the bottom of the pool until your legs are bent in a jumping position. How much you squat may vary, so don’t worry about getting it at some exact angle.

Now just jump and and down a few times.  If you feel like you’re losing your balance on the way back down, use your hands to stabilize yourself.

Next, lift your hands above your head just before you jump off the bottom.  Only this time, as your feet leave the bottom, pull both hands down toward the bottom.  This will give you a good sense of how the initial stroke will feel when you’re pushing off from the side, and you’ll pop much higher out of the water for your breath.

Always remember when you’re doing these exercises… breathe OUT through the nose and IN through the mouth.

Finally, practice jumping off the bottom in the streamline position.  That’s jumping with both hands locked together in a piercing shape.  This will be a very important position to learn in your swimming, so practicing it here is a good idea.

If you start to lose your balance after you’ve made it above the water, allow your hands to separate and use them for stability on the way back down as you get ready for the next jump.


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Vertical Jumps