Arm Swing Take-Off
Use a controlled arm swing to lift a feet-first jump – arms swing back, then forward and up as the legs push – learning to take off up and out, not just out.
- Stages
- Diving – Stage 9, Diving – Stage 10
- Difficulty
- Developing
- Skills
- Jump Entry, Coordination, Take-Off
- Equipment
- Poolside Mat
- Age
- 8–99 years
- Group size
- 1–14 swimmers
- Time
- About 5 minutes
- In a lesson
- Skill Development 1, Skill Development 2
- Shared by
- SwimShare Resource
Safety notes
- Feet-first only into deep enough water; jump well away from the edge; clear area; one at a time.
What it develops
- Balanced stance and controlled take-off
- Jumps with clear shapes and turns
How to run it
- Practise on the mat: arms swing down and back as the knees bend, then forward and up as the legs straighten and the heels rise.
- At the edge, use the swing for a pencil jump, finishing with arms above the head or by the sides.
- Partners watch: did the arms and legs finish the push together?
- Repeat, aiming for height and a straight entry, travelling clearly away from the wall.
Teaching cues
- Swing and push together.
- Up and out.
- Straight entry.
Make it easier
- Small arm swing; step-off jump.
Make it harder
- Arm swing into a star or pike jump.
Common faults
- Arms swing after the jump.
- Jumping straight up and landing close to the edge.
Corrections
- 'Arms lift you – swing as you push.'
- 'Aim for the cone.'
Assistant / L1 role
- Lead the mat practice on poolside, counting the swing rhythm, while the teacher supervises the jumps.