Activity Leader Aquatics Session - Activity Leader Aquatic by pptfiles


									Oh No! Not Swimming Lessons Again!
A Workshop in Aquatic Games and Activities
Activity Leader Assignment
J.J. Rooney and Lynn Cope
July 18th, 2007
Safety Precautions
See OPHEA Secondary Curricular Physical Education Guidelines (Appendix 1).
No DIVING in shallow water.
Water Aerobics
Many people think that they cannot get a good workout from participating in a water aerobic class,
or that water aerobics is more designed for their grandmothers!
However, by adjusting the size and speed of your movements, you can change the level of exertion
to suit your needs. There is a growing trend to offer such classes as Water Boxing, Water TaiChi
and Yoga, Aqua Step and water running. See appendix 2 for a variety of specialized equipment that
is used in the water.
One benefit is that water aerobics is a non-weight bearing exercise. You are exercising while
reducing the stress and impact on your joints. It also provides a great deal of resistance in all
directions for your muscles to work against. As well as getting a good workout, the multi-
directional resistance provides an excellent environment for rehabilitation of injured athletes. See
appendix 3 for a student handout outlining the benefits of water aerobics.
There are seven basic moves: walk, jog, kick, ski, rock, jacks, and jump. The instructor uses these
basic moves to create a combination of intensities and a variety of movements. See appendix 4 for
the basic cardiovascular exercises used in the water.
Safety Tips
    Wear supportive footwear for safe execution of deck moves (aqua trainers are great if you
       plan on going into the pool)
    Use a non-slip mat to perform movements on the deck
    Do not jump, bounce or perform too many repetitions of an exercise on deck as this could
       promote repetitive stress injuries (the deck is concrete)
    Be ware of voice injury and yelling. Utilize visual cueing and a microphone amplifier (on
       deck) if possible
    Humidity levels can be very high, hydrate yourself and go in the pool to cool off
Protect student’s shoulders against impingement. Impingement syndrome usually occurs between
70 and 120 degrees of abduction of the arm when the humerus in internally rotated in the shoulder
joint. This is a common occurrence when doing regular pulling or breaststroke arms. Make sure
students use a flat scull with their thumbs up to prevent rounding of the shoulder and impingement
of the shoulder joint.
Swimming for Fitness
Whether swimming for fitness or simply to warm up for another aquatic activity such as water-polo,
synchronized swimming or lifesaving practice, because of its high endurance low impact nature it is
one of the best aerobic activities one can participate in.

The idea behind the following fitness activities is not to prepare one for Olympic competition or
even to swim on one’s school swim team. They are simple exercises that high school students can
participate in regularly, with success, to improve both their swimming technique and overall aerobic

Half Length Exercises (Width of the Pool)
1. Partner Swim – Students pair up across the width of the pool against one side with someone of
roughly the same ability. (Make sure your weak and non-swimmers are in the shallow end where
they can run across the pool if necessary.) Give class or even individual pairs a number of widths
they must complete together. The partners must take turns swimming these widths. First Partner A
swims across the pool and then partner B swims across the same width to joins him or her. Once
Partner “B” gets to the same side Partner “A” swims again. In this way students are able to catch
their breadth while their partner is swimming or running across the pool. Because each student has
time to catch their breath while their partner is swimming this is a good exercise to first have
students try.

2. The Beep Test – Students swim widths of the pool in the same way as they would run widths of
a gymnasium. After completing a width they have the opportunity to rest until they hear the next
“beep” when they have to swim again. Obviously as the beeps get closer together the student has
shorter rest periods until they find themselves swimming across the pool continuously. Students are
eliminated when they fail to reach the side of the pool before the next beep. Like in the running test
students strive to achieve at as high a “level” as possible.

3. Relays
a) One student swims across the width of the pool do a push up or sit up (or more) then they SLIP in
and swim or run across to the next person. (Swim “there and back”)
b) Students take turns pushing the flutter board across the pool while kicking (the flutter board is
turned so that it is submerged in the water – like they are pushing a wall). (Swim 1 width)
c) Students take turns performing head up front craw; add a water polo ball. (Swim 1 width)
d) Students take turns sculling feet or headfirst. (Swim 1 width)
e) Students take turns walking on their hands across the pool. (Swim 1 width)
f) Fill up the bucket relay– you’ll need a 2L pop bottle with many holes and buckets at one side of
the pool. Students take turns filling the pop bottle and carrying it over their heads to fill up the
bucket on the opposite side. They can return with the pop bottle in the water or swim with it, they
just can’t throw it back to the next person. (Swim “there and back”)
g) Snowball relay – one person swims 1 width and gets another person, together they swim or run to
get the next person, and so on.
h) Students take turns swimming to the middle, do a summersault or a handstand, then continue to
the next person. (Swim 1 width)
i) Dolphin relay – move the ball with their nose or forehead, not their hands or arms. (1 or 2 widths)
j) Wet T-shirt relay or sweatshirt – students take turns wearing the shirt in the water while they
swim and taking it off for the next person to wear. (1 or 2 widths)
k) Get across the pool while keeping one person out of the water. Everyone must be touching the
l) PFD or lifejacket relay: students take turns wearing the PFD in the water while they swim and
taking it off for the next person to wear. (1 or 2 widths)
m) Noodle race – students can position the noodle under their arms and lie on their front or back,
they can ride the noodle like a horse, they can have 2 noodles under each foot and run across the
n) Swim as one – one person uses their legs to kick and holds on to their partner’s ankles, who can
only use their arms to swim.

Full Length Exercises (Done in 25 metre pool)
1. Walk Backs – Students pick a lane (slow, medium or fast) they wish to swim in. (Modification -
Non or weak swimmers can have their own dedicated lane nearest the lifeguard on duty where they
can use lifejackets and/or flutter-boards) One at a time they enter the pool and swim the length of
the pool. After completing their length they then exit the pool and walk back around the outside of
the pool deck to the end of the pool where they started. They will then enter the pool and start
another length. The number of “walk backs” done can be set as a specific number or timed with a
clock. This is a good way to introduce full-length swimming as the “walk back” allows the student
time to catch their breath.

2. Timed Swim (for more advanced swimmers) – Have students divide themselves into slow,
medium, and fast groups and have each group pick a lane. Set a time and have students count how
many lengths of the pool they can swim in a given time period. Students should swim up one side of
their designated lane and down the other. However if the pool is too crowded class can be divided
again into two groups and have second group count the lengths for their partner. They can even
carry over the number of lengths they do to the next class or even for the entire unit. (They can
count their kms, 40 lengths = 1km)

* Of note Lifeguard Standards
Bronze Medallion - swim 500 m or 550 yds in 15 minutes
Bronze Cross - swim 600 m or 650 yds in 18 minutes
NLS - there is no timed swim however one should be able to swim to at least Bronze Cross standard
as it is a prerequisite to enrolling in this course.
Water Games for Fun and Fitness
Wave Machine
Two groups of students line up across the width of the shallow end 10 m apart facing each other
with each holding a flutter board perpendicular to the surface of the water. Both groups are then
going to use the flutter boards to push the water at the student facing them thus creating a wavelike
environment. Selected students can then volunteer to swim through the waves one at a time.

Ducks and Dolphins
Two teams of swimmers line up across the width of the shallow end facing each other with at least
one of their foot touching the “Black” Lane Lines on the bottoms of the pool they are supposed to
be standing on. One team is the ducks and the other is the dolphins. When the instructor calls out a
team name (dolphins), the students whose team name is called must swim after the opposing team
(ducks) and touch them before they reach the wall behind them. If you are tagged before you get to
the wall you join the other team for the next round. Game ends when either team has caught all the

Ping-Pong Scramble or Feed the Fish
Divide a group into two teams and line up the swimmers in the water on either side of the pool.
Dump a basketful of numbered Ping-Pong balls in the center of the pool. At the whistle, both teams
scramble to collect as many balls as possible and carry them back to a bucket on their side of the
pool. No team member may collect more than one ball at a time. When all the balls have been
collected, the numbers on the balls are added up, and the team with the highest score wins.

Tug of War
This can be done in partners with a flutter board – have pairs line up at an imaginary line, on “go”
they kick as hard as they can to push their partner past the imaginary line.
This also works well with groups if the pool has larger mats.

Whirl Pool
Have half your students form a circle (about arms length apart) in one corner of the shallow end.
Then have them run around in this tight circle in a clockwise direction all the while keeping as close
to the walls of the shallow end as possible. After 45 – 60 seconds have the other students who wish
to volunteer try and swim against the current and see how close to the shallow end they get. Switch
groups. Alternatively students can simply create a current and then step out of their circle and let
the current carry them down to the deep end.

Water Balloon Soccer
Fill up a balloon with water (make sure to get all the air out before you tie it) and use it like a soccer
ball. Students can keep their hands behind their backs when in contact with the balloon. End wall
acts as a net – if the balloon is kicked and touches the wall, a point is scored.

Water Volley Ball
Some pools have a net that can be set up, or you could use the back crawl swimming line as a net.
Try different sized balls and different weights (large beach ball vs. a real water volleyball)

Water Basket Ball
Some pools have two basketball nets. Students practice getting open and passing the ball. Try
different sized balls and different weights.

Water Baseball
Use a soft ball, the bat can be the students arm or use a noodle, bases are flutter boards or PFDs –
first and third base are at a wall, second must be tied to a weight floating in the pool.

Some ideas – sculling headfirst and feet first, try hands at their sides and above their heads. Kicking
on their sides with one arm in the air. Summersaults forwards and backwards. Handstands. Sailboat.
Tuck and sink. Group makes a star – toes together and try a spin. Groups can make up a routine –
for example, appropriate entry, movement forward, movement to the side, a lift…
Modified Water Polo
Weaker swimmer in the shallow end, stronger swimmers in the deep end. Another variation is to
have students sit on noodles or inner tubes. Use flutter boards as nets. Try different sized balls and
different weights. The object of the game is to knock down the flutter boards with the ball.

Greased watermelon polo
Need: watermelon, jar of petroleum jelly or shortening
The object of the game is to get the greased watermelon to opposing team’s end Wall. “Grease up”
a full-size watermelon with petroleum jelly (like Vaseline) or shortening (like Crisco). Have teams
start along “their wall” opposite each other in the shallow end. Drop, the watermelon into the center
of the pool. At your signal or when the watermelon hits the water, the teams move to get the
Students move the watermelon, without lifting it out of the water, to the opposing team’s wall. They
can push it, grab and swim/run with it or propel it through the water. If a player lifts the watermelon
out of the water it is a foul, play stops and the “fouling” team goes back to their wall. The other
team maintains possession of the watermelon where the foul was committed and play resumes.
Players grapple for position and possession of watermelon, but may not choke, kick, bite, or strike
other players . They may however try to “wrestle” the watermelon out of opposing player’s arms.
If one team gets the watermelon to touch the opposing team’s wall they score a point. Variation -
Add a watermelon or two.

Poison Pool Toss
Need: lots of soft toys and balls, noodles, etc…
Divide the pool in half using a rope or net with players on both sides. Have two baskets full of pool
toys like noodles, vinyl balls, ping-pong balls, and other soft-sided balls. With same number of toys
in each basket, dump them in the water on each side of the line. On “go”, all players will try to
throw the items to the other side of the line and try to keep their side of the pool free of items. You
can give them 5 – 10 minutes to do so. The team with the least amount of items is the winner. If a
player throws an item out of bounds, they must retrieve the item and bring it back to their area/side
before throwing it to the other player’s side.

Everyone’s it Flutter Board tag
Each student is sitting on a flutter board and moving in a designated area. The object of the game is
to knock the flutter board out from underneath some one else, without falling off their own flutter
board. Students sit on the edge of the pool once they have fallen off their flutter board.

Frozen Tag
Students must swim under frozen student’s legs to unfreeze them.

*There are many, many other games that you can play at the beginning or end of a lesson, this is
just a few samples to try if you find your students are saying that learning swimming strokes is
getting boring 

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