Jump, Sink and Push Up
A pencil jump where swimmers let themselves sink a little in the straight shape, then push water down with the hands to rise – calm control after entry.
- Stages
- Diving – Stage 8, Diving – Stage 9
- Difficulty
- Beginner
- Skills
- Submersion, Jump Entry, Body Control
- Equipment
- None
- Age
- 8–99 years
- Group size
- 1–14 swimmers
- Time
- About 4 minutes
- In a lesson
- Introduction / Warm-up, Skill Development 1
- Shared by
- SwimShare Resource
Safety notes
- Deep water; no deliberate deep sinking or breath-holding; the teacher watches every swimmer surface.
What it develops
- Controlled feet-first jumps into deep water
- Surface, turn and return safely
How to run it
- Make a pencil jump into deep water.
- Keep the shape and let the water slow you; breathe out gently through the nose.
- Sweep the hands down towards the hips to push back up.
- Surface, turn and swim away.
Teaching cues
- Stay straight as you go in.
- Hum out through your nose.
- Hands push down to come up.
Make it easier
- Start the push-up straight away after entry.
Make it harder
- Surface into a tread with one hand raised.
Common faults
- Panicking and thrashing straight after entry.
- Water up the nose.
Corrections
- 'Count one, then push up.'
- 'Gentle hum out.'
Assistant / L1 role
- Watch each swimmer surface and signal to the teacher at once if anyone is slow to come up.