Lifeguard Preparation Class

There is no minimum age to take part in our lifeguard preparation class.

The lifeguard Preparation class goes over water swimming instruction. Lifeguard Preparation classes cover the following topics. We will work with you to pass on the following skills.

• 300 yards of free and/or breaststroke
• A surface dive to a depth of 7–10 feet
  • Returning to the surface with a 10-pound object
  • Swimming 20 yards back to the starting point
• Treading water without the use of arms for 2 minutes

You can find the dates for the lifeguard preparation class here.

We go over techniques on how to swim 300 yards without stopping. We will teach and perfect your freestyle and breaststroke.  We also review the best diving techniques and how to execute a surface dive properly. We will show you the brick and the best technique to swim with it.

We also cover the importance of treading water and how to do it. We review different techniques and make sure you can tread water for 2 minutes without using your arms.

Once you feel comfortable with all the skills you learned in the lifeguard preparation class, you can sign up for a lifeguard class here.

Breaststroke

Goal: the student will be able to swim the breaststroke for 15 yards

Practice: Have each student practice adding each element of the breaststroke in turn – first the kick, then the breathing, and then the arm stroke. When working on the kick and the breathing, the student may use a kickboard if desired.

Legs: Each student will:

Bring the heels up toward the body with the knees apart

Spread the feet apart so that the knees and feet are separated, and the feet are outside the knees

Push the feet down so that the legs are straightened, the toes are pointed, and the feet touch at the ankles

Repeat these steps

Bring the heels up toward the body with the knees apart

Spread the feet apart so that the knees and feet are separated, and the feet are outside the knees

Push the feet down so that the legs are straightened, the toes are pointed, and the feet touch at the ankles

Arms: after working on the breaststroke kick with arms extended forward or with a kickboard, the instructor will add the breaststroke arm motion.

While in a glide position, turn the palms outward about 45 degrees to the surface of the water.

Using a slight bend in your arms, press your palms outward until your hands are spread wider than your shoulders.

Sweep the hands downward and inward, bending the elbows as you go.

Allowing for the hands to pass under the elbows while maintaining a nearly vertical position for the forearms.

Spread the hands inward and upward until they are in front of your chest. The hands should be pitched slightly upward and almost touching each other when they are in this position.

Push forward with the elbows so that the hands begin to move forward with the palms angled slightly upward as the movement continues.

Continually extend the arms forward while rotating the wrists until the palms of the hands are facing down and below the surface when the arms are fully extended in the glide position.

Breathing and timing: the student should breathe on every stroke. The breathing should be rhythmic, inhale through the mouth, exhale through the nose.

From the glide position, begin the power phase by moving the arms out to the sides.

As the arms and hands begin to pull backward, the head and upper body naturally lift to take a deep breath.

Exhale and bend the legs in preparation for the kick that will occur near the end of the power phase.

Without pausing, begin to recover the arms and propel the upper body forward into the water.

When the arms have reached full extension and just before the head is positioned between the arms, start the power phase of the kick by pressing backward with the feet as soon as they have reached full extension. Just before the kick ends, the upper body and arms will be in the position of glide.

In the glide position, exhale slowly and steadily through the mouth, mainly through the nose, until just before the next breath. The arms should maintain a streamlined body form when gliding for 2-3 seconds.

Front crawl

Goal: the student can swim the front crawl for 15 yards. This will include the proper leg and arm motion needed for the crawl.

Practice: Have each student practice adding each element of the crawl in turn – first the kick, then the breathing, and then the arm stroke. When working on the kick and the breathing, the student may use a kickboard if desired.

Legs:The kick for the front crawl is the flutter kick. After pushing off the pool’s side wall, the student should practice the flutter kick (see above).

Breathing:The student should practice adding breathing to the flutter kick.

With the kickboard outstretched, the student should begin the flutter kick with the face in the water.

Continue kicking and turn the face to the side to breathe air.

Turn the face back to the water and exhale, blowing bubbles.

Repeat these steps.

Arms: Once the student is comfortable with the leg and breathing motions, the arm motions should be added.

One arm at a time, the student will:

• Have their hand enter the water ahead. The elbow should be kept up to enter the water last.
• Once the arm is extended to the front, turn it, so the palm faces the feet and press down in the water.
• Continue pressing down into the water and travel backward with that hand toward the back.
• Repeat with the other arm, the first arm, and so on.

Breathing with stroke:

• The student should decide if they would prefer to breathe while turning their head to the right or the left. Often, one side is more comfortable and feels more natural than the other. The student should:
  • Practice the arm motion, and when the student feels comfortable, they will turn their head toward the side of their choice when the arm has passed by and it toward the back.
  • Inhale and put the face back into the water, blowing bubbles as the arm and hand enter the water ahead.
• Be sure to alternate hands while swimming.

Some of the ways to swim with the brick while tilting your head back and kick using a scissor kick while focusing on breathing.  The best way to do a feet-first surface Feetfirst surface dive

Goal: the student will perform a feetfirst surface dive and become submerged entirely

Begin by treading water and keeping your body in a vertical position.

Using both hands against the water, press firmly and kick the ground. Move both hands simultaneously and bring them to the sides of the thighs while executing powerful scissors or breaststroke kicks with the other foot and leg.

Take a deep breath at the summit of this ascent.

As you descend, maintain a vertical and streamlined posture with the body. The feet must be pointed toward the bottom of the pool floor (for minimal aqua-resistance)

Have the palms push the water above the head as the descent progresses, then have the hands come together down the centerline of the chest in a prayer-like fashion.

When the desired depth has been reached, tuck the body in and roll it into a horizontal position to finish.

Submerge the arms and legs in the water and swim around.

Treading Water with a modified scissors kick

To do the leg motion for a modified scissor kick:

• Draw the knees upward so that the legs are bent
• With bent legs, have one leg go toward the back and one toward the front
• Straighten the legs, so now there is a straight leg extended to the front and one to the back
• Draw the 2 legs together – like a scissor
• Repeat these steps over and over, for as long as it is desired to tread water
• Draw the knees upward so that the legs are bent
• With bent legs, have one leg go toward the back and one toward the front
• Straighten the legs, so now there is a straight leg extended to the front and one to the back
• Draw the 2 legs together – like a scissor
• This can be practiced on the side of the pool with the student lying on their side.

Or, students can bracket themselves in the pool next to the edge as they practice the scissors kick on their side.

To do the leg motion for a modified breaststroke kick:

• Draw the knees upward so that the legs are bent
• Separate the legs and thrust them to the sides with the knees extended
• Draw the legs together and again draw the knees upward so that the legs are bent
• Repeat these steps over and over, for as long as it is desired to tread water
• Draw the knees upward so that the legs are bent
• Separate the legs and thrust them to the sides with the knees extended
• Draw the legs together and again draw the knees upward so that the legs are bent
• This can be practiced on the side of the pool with the student lying on their front.

To do the leg motion for a rotary kick:

• Draw the knees upward so that the legs are bent
• One at a time, rotate each leg in a circular motion – first one leg, followed by the other leg.
• Repeat this circular motion with one leg, then the other leg, for as long as it is desired to tread water.
• The rotary kick is also known as the eggbeater kick, as the alternating legs look like an eggbeater
• This can be practiced on the pool side with the student lying on their back or on the edge of a chair.

By completing the lifeguard Preparation class, you will be well-prepared to protect your guests and ensure a safe environment for all swimmers.