Push and Glide – swimming activities

Pushing off the wall or floor and gliding in a streamlined position.

Activities

• Back Rocket – A streamlined push and glide on the back with arms stretched above the head – the starting position for backstroke.
• Clap and Stand – Swimmers glide on the front and must recover to standing the moment they hear a clap – quick, safe recovery from a glide.
• Corkscrew Glide – Swimmers roll a full turn during a streamlined glide – rotating while staying long and travelling straight.
• Glide Target – Swimmers push and glide to reach a floating hoop target, moving it further away as their glide improves.
• Glide, then Engine On – Swimmers glide first, then 'switch on the engine' with a kick when the glide slows – linking glide and kick without losing shape.
• Hum and Glide – Swimmers hum steadily through a front push and glide so breathing out becomes part of every glide.
• Pencil Glide on the Back – Back push and glide in a long pencil shape, starting from the wall.
• Push the Wall Away – Technique practice for a strong, clean wall push-off on the front and back – the foundation of every glide.
• Push, Glide, Kick, Break Out – A short, controlled underwater push-off: streamline, a few kicks, then rise gently into the first stroke.
• Rocket Launch – Countdown, blast-off, glide! Swimmers push from the wall in a rocket shape and the teacher watches for a long, thin, still body.
• Rocket Push – Swimmers push off the wall like a rocket into a streamlined front glide.
• Side Push-Off – Push off on the side and rotate to the front during the glide – the push-off used after open and tumble turns.
• Space Mission – A themed circuit: launch (glide), orbit (roll), spacewalk (back float), meteor shower (go under) and splashdown (swim home).
• Star to Rocket – Swimmers float as a star, then squeeze into a rocket shape and push off the floor into a glide – linking floating and gliding.
• Streamline Statues – Swimmers move around, then freeze in a perfect streamline when the teacher calls – learning what a streamlined shape feels like.
• Superman – A supported front float and glide in a long, flying Superman shape.
• Tight Streamline Test – Pairs check each other's streamline – locked hands, squeezed ears, pointed toes – then test it on front, side and back push-offs.
• Torpedo Through the Hoop – Swimmers glide through a hoop held at the surface – a target that encourages a long, flat body.
• Tummy Treasure – A small floating toy rests on the tummy during a back glide – it only stays on if the body stays flat.
• Tunnel Glide – Swimmers push off under the water and glide through a tunnel of hoops or a partner's legs.