| ELEMENT |
# |
BASIC EXERCISES |
COMPLEMENTARY EXERCISES |
| Body position | 1 | Face up buoyancy with feet supported on the pool edge | |
| 2 | Face up buoyancy | |
| 3 | Supine gliding | |
| Kicks | 4 | Dry land: standing; one leg backstroke kicks | |
| 5 | Dry land: sitting; backstroke kicks | |
| 6 | | Pool edge: sitting; making foam on the surface with backstroke kicks |
| 7 | Pool edge: sitting; making bubbles on the surface with backstroke kicks | |
| 8 | Pool edge: leaning on the edge; backstroke kicks | |
| 9 | Shallow water: in pairs; backstroke kicks | |
| 10 | | Backstroke kicks with arms sideward the body and hands under gluteus |
| 11 | Backstroke kicks with arms sideward the body | |
| 12 | | Backstroke kicks with arms sideward the body and extended forward |
| 13 | | Backstroke kicks with fins |
| 14 | Backstroke kicks with arms extended forward | |
| Strokes | 15 | Dry land: standing; one arm strokes, the other is sideward the body | |
| 16 | Dry land: standing; one arm strokes, the other is extended forward | |
| 17 | Dry land: standing; catch up strokes | |
| 18 | Dry land: standing; strokes with gliding | |
| 19 | Dry land: standing; strokes | |
| 20 | | Pool edge: lying; one arm strokes, the other is sideward the body |
| 21 | | Shallow water: standing; one arm strokes, the other is sideward the body |
| 22 | | Shallow water: standing; one arm strokes, the other is extended forward |
| 23 | | Shallow water: standing; catch up strokes |
| 24 | | Shallow water: standing; strokes with gliding |
| 25 | | Shallow water: standing; strokes |
| 26 | Shallow water: in pairs; one arm strokes, the other is sideward the body | |
| 27 | Shallow water: in pairs; one arm strokes, the other is extended forward | |
| 28 | Shallow water: in pairs; catch up strokes | |
| 29 | Shallow water: in pairs; strokes with gliding | |
| 30 | Shallow water: in pairs; strokes | |
| 31 | | Backstroke kicks with arms sideward the body; twisting the body |
| 32 | | One arm strokes, the other is sideward the body, with a pull buoy |
| 33 | | One arm strokes, the other is extended forward, with a pull buoy |
| 34 | | Catch up strokes with a pull buoy |
| 35 | | Strokes with gliding, with a pull buoy |
| 36 | | Strokes with a pull buoy |
| 37 | One arm strokes, the other is sideward the body | |
| 38 | One arm strokes, the other is extended forward | |
| Coordination of the whole stroke | 39 | | Backstroke; 3 strokes with one arm + 3 strokes with the other arm |
| 40 | | Backstroke; 2 strokes with one arm + 2 strokes with the other arm |
| 41 | | Catch up strokes |
| 42 | Backstroke with gliding | |
| 43 | Backstroke | |
