Watermanship Skills

Demonstrate the ability to:

1. Float in a vertical position without using the legs for 10 seconds.
2. Start in a supine horizontal float position, hold for 10 seconds, transfer to a vertical float and hold for 5 seconds, return to the supine horizontal float and hold for a further 10 seconds.
3. Support scull in a sitting tuck position, with the back vertical for 10 seconds.
4. Push and glide in the prone position through a submerged hoop 3 metres from poolside.
5. Perform a mushroom float and maintain the position for 10 seconds.
6. Perform a push and glide and swim through a submerged hoop.
7. Perform a feet first surface dive, tuck and swim through a hoop submerged in water a minimum of 1.3 metres deep.

Demonstrate the ability to:

1. Whilst treading water perform the following skills:
   1. Tread water for 1 minute.
   2. Rotate 360 degrees.
   3. Move forward for 1 metre.
   4. Move to the right for 1 metre.
   5. Move backwards for 1 metre.
   6. Move to the left for 1 metre.
   7. Tread water for 1 minute.
   All of the above are performed as a continuous action.
2. From a back floating position bring knees to chest to form a tub hold for 5 seconds, rotate 360 degrees hold for 5 seconds, return to a back float position.
3. Push off from the poolside into a front glide, perform a tucked forward roll on to the back and scull headfirst back to the starting point.
4. Push off from the poolside into a back glide, perform a backward somersault finishing on the back and scull head first for 5 metres.
5. Perform a supine star float, maintain the position for 5 seconds then slowly convert to a pencil float, maintain this position for 5 seconds and then return to a star float.
6. Swim Front Crawl for 1 length of the pool performing a somersault every 5 strokes.
7. Push off from the poolside into a front glide, tuck and roll backwards to a supine position and then scull feet first for 5 metres.

Demonstrate the ability to:

1. Tread water for 3 minutes, legs only for the first minute, arms only for the second minute then using both arms and legs but changing to a different leg action for the third minute.
2. Tread water, use one arm only for the first minute whilst waving the other arm in the air. Turn 360 degrees in a clockwise direction and then in an anticlockwise direction whilst using both arms and legs. Wave both arms in the air whilst using legs only, to tread water for a further minute.
3. From the poolside submerge and perform a prone push and glide remaining under water for 5 metres.
4. From the poolside submerge and perform a push and glide on the back remaining under water for 5 metres.
5. Push and glide from the poolside in the supine position and perform a full circle backward somersault whilst keeping the legs straight.
6. Swim Front Crawl for 5 arm pulls, rotate onto the back, swim Back Crawl for 5 arm pulls, return to the front and repeat for the length of the pool.
7. Scull headfirst for 10 metres in the supine position, perform a front somersault and return to the starting position by sculling feet first.

Demonstrate the ability to:

1. Perform a standard scull (head first) for 10 metres followed by a flat stationary scull for 20 seconds and then a reverse (feet first) scull for 10 metres.
2. Start from a front layout position, perform 3 1/2 consecutive front somersaults and finish in the back layout position.
3. Start from a back layout position, bring one knee to the chest whilst holding a flat body position for 5 seconds. Return to a back layout position and then repeat the exercise with the other leg.
4. Start from a back layout position, bring both knees to the chest (tub), rotate through 360 degrees in one direction and then 360 degrees in the other direction. Return to the back layout position.
5. Front Layout hold for 5 seconds with face clear of water, tuck into Mushroom Float for 5 seconds, return to Front Layout.
6. Swim with one other person in a synchronised manner for 20 metres. Any stroke may be used but swimmers must start and finish together and each stroke executed at the same time as each other.
7. Start from the back layout position raise one leg until it is straight, (ballet leg position), hold for 3 seconds whilst sculling with the hands. Return to the back layout position.

Demonstrate the ability to:

1. Swim 20 metres polo crawl with a ball showing control by keeping the ball just in front of the head.
2. Tread water, throw a ball accurately to a partner 4 metres away using only one hand. Catch the ball when it is returned again using only one hand. Repeat for 5 throws and catches.
3. Use eggbeater leg action, travel sideways balancing a ball in one hand for 5 metres.
4. Tread water, throw a ball into a ring, hoop or net situated 4 metres away. One hand only should be used when throwing.
5. Swim 10 metres polo crawl, tread water for 10 seconds, catch a ball with one hand, swim polo crawl with the ball for 10 metres then throw it to a partner 4 metres away.
6. Use eggbeater leg action, travel sideways for 5 metres, catch a ball with one hand, tread water and throw the ball into a ring, net or hoop situated 4 metres away using one hand for the throw.
7. Tread water, holding a ball above the water, turn 360 degrees, throw a ball to and receive from a partner no less than 4 metres away, repeat this 5 times with good accuracy.