Balance Stance Hold
Poolside balance practice: rise onto the toes with arms above the head and hold steady, building the control needed for a calm take-off.
- Stages
- Diving – Stage 8, Diving – Stage 9
- Difficulty
- Beginner
- Skills
- Body Control, Take-Off
- Equipment
- Poolside Mat
- Age
- 8–99 years
- Group size
- 1–16 swimmers
- Time
- About 3 minutes
- In a lesson
- Introduction / Warm-up
- Shared by
- SwimShare Resource
Safety notes
- On a mat away from the edge; never with eyes closed near the water.
What it develops
- Hold a tight, streamlined body shape
- Balanced stance and controlled take-off
How to run it
- On a non-slip mat back from the edge, stand tall with arms above the head in the grab.
- Rise onto the toes and hold for three seconds.
- Lower slowly; repeat five times.
- Progress: close the eyes for one second while balanced (on the mat only).
Teaching cues
- Tall body, tight tummy.
- Still for three.
- Lower slowly.
Make it easier
- Arms out to the sides for balance.
Make it harder
- Hold for five seconds; turn the head left and right while balanced.
Common faults
- Wobbling and stepping.
- Arching the back.
Corrections
- 'Squeeze your tummy.'
- 'Look at a fixed point.'
Assistant / L1 role
- Run the balance station on the mat, counting the holds.