Skill Type
• Kick
Step Id
• S1L1FR
Movement Type
• Stagnant
Description
• Student kicks with floating aid (kickboard/noodle), head above water. Builds leg strength, rhythm, and water balance.
Coach Guide
• Hold floating aid with arms straight; Head up, eyes forward; Perform small, fast kicks from hips; Steady rhythm.
Progression Tips
• Start with short distance; Gradually increase distance and endurance; Practice relaxed head and breathing.
Common Mistakes
• Kicking from knees; Large, slow kicks; Tense shoulders; Splashing too much or too little.
Coaching Cues
• Small fast kicks; Kick from hips; Relax shoulders; Smooth and steady.

Skill Type
• Kick
Step Id
• S2L1FR
Movement Type
• Stagnant
Description
• Student kicks with floating aid, head submerged, holding breath for at least 10 seconds. Builds breath control and kick technique.
Coach Guide
• Hold floating aid with arms extended; Inhale deeply; Submerge head; Perform small fast kicks while holding breath.
Progression Tips
• Start with short submersion (3–5s), increase to 10s+; Gradually increase kick distance; Practice relaxed breath hold.
Common Mistakes
• Lifting head too soon; Kicking from knees; Tight breath hold; Stopping kicks mid-way.
Coaching Cues
• Long body, small fast kicks; Relax breath hold; Head down, steady rhythm.

Skill Type
• Kick
Step Id
• S3L1FR
Movement Type
• Stagnant
Description
• Student kicks with floating aid while practicing air exchange (breathing in and out rhythmically). Builds breathing control with kicking.
Coach Guide
• Hold floating aid with arms extended; Inhale, submerge face; Blow bubbles; Lift head to inhale; Repeat cycle while kicking.
Progression Tips
• Start with slow kick and breathing cycle; Progress to smoother, continuous breathing with consistent kicks.
Common Mistakes
• Lifting head too high; Pausing kicks during breathing; Fast or shallow breaths; Kicking from knees.
Coaching Cues
• Kick steady; Look down, exhale bubbles; Quick breath in; Keep kicking!

Skill Type
• Kick
Step Id
• S4L1FR
Movement Type
• Stagnant
Description
• Student performs freestyle kicks without floating aids, while practicing proper air exchange (breathing).
Coach Guide
• Start in streamline position or arms by side; Inhale, submerge face; Blow bubbles; Lift head to breathe; Maintain steady kicks.
Progression Tips
• Hold the wall, progress to longer; Focus on balance & breathing timing; Emphasize continuous kicking.
Common Mistakes
• Stopping kicks during breath; Head lifting too high; Sinking legs; Poor breathing rhythm.
Coaching Cues
• Long body; Steady small kicks; Exhale in water, inhale quickly; Keep moving!

Skill Type
• Kick
Step Id
• S1L2FR
Movement Type
• Stagnant
Description
• Student performs flutter kicks without floating aids, with head submerged and holding breath for 10 seconds or more.
Coach Guide
• Start in streamline position or arms by side; Deep breath, submerge face; Small fast kicks; Hold breath, maintain body position.
Progression Tips
• Hold the wall ,Gradually increase breath hold time and distance; Emphasize relaxed, balanced body.
Common Mistakes
• Kicking from knees; Tense body; Lifting head mid-way; Legs sinking.
Coaching Cues
• Long and relaxed body; Small kicks from hips; Head down, steady kicks; Calm breath hold.

Skill Type
• Kick
Step Id
• S2L2FR
Movement Type
• Stagnant
Description
• Student performs flutter kicks without floating aids, practicing proper air exchange while maintaining body position.
Coach Guide
• Start with streamline or arms by side; Inhale, submerge face; Blow bubbles; Lift head to breathe while continuing kicks.
Progression Tips
• Start short distance; Gradually build breathing rhythm and coordination; Emphasize relaxed body and continuous kicking.
Common Mistakes
• Stopping kicks during breath; Lifting head too high; Legs sinking; Breathing too fast or too slow.
Coaching Cues
• Long body; Small steady kicks; Exhale in water, inhale quickly; Keep kicking!

Skill Type
• Kick
Step Id
• S3L2FR
Movement Type
• Dynamic
Description
• Student performs flutter kicks without floating aids, holding breath with head submerged, traveling a distance of 10m.
Coach Guide
• Start with deep breath; Streamline position or arms by side; Small fast kicks; Hold breath and kick continuously for 10m.
Progression Tips
• Build distance gradually (start with 3–5m); Focus on relaxed breath hold and consistent kicking; Emphasize body balance and alignment.
Common Mistakes
• Kicking from knees; Head lifting mid-way; Losing body alignment; Stopping before 10m distance.
Coaching Cues
• Long body, hips up; Small fast kicks; Head down, calm breath hold; Push to complete the full 10m.

Skill Type
• Pull
Step Id
• S1L3FR
Movement Type
• Stagnant
Description
• Student practices freestyle arm pull in standing position to develop arm movement and breathing coordination.
Coach Guide
• Stand in shallow water; One arm extended forward; Pull water back with one arm; Practice turning head to breathe.
Progression Tips
• Start slowly focusing on correct pull path; Add smooth breathing; Practice both arms alternately.
Common Mistakes
• Pulling too wide or short; Not rotating head properly to breathe; Tension in shoulders.
Coaching Cues
• Reach forward; Pull long and straight; Turn head gently to breathe; Stay relaxed.

Skill Type
• Pull
Step Id
• S2L3FR
Movement Type
• Stagnant
Description
• Student practices freestyle arm pull in standing position with head submerged, focusing on pull path and exhalation underwater.
Coach Guide
• Stand in shallow water; Submerge face; Perform arm pull; Blow bubbles while pulling; Alternate sides for breath timing.
Progression Tips
• Practice slow, controlled pulls; Focus on blowing bubbles during pull; Gradually add head turn for inhale.
Common Mistakes
• Pull too fast; Holding breath underwater; Inconsistent pull path; Lifting head instead of turning.
Coaching Cues
• Smooth pull; Blow bubbles; Stay relaxed; Turn head gently for breath.

Skill Type
• Pull
Step Id
• S3L3FR
Movement Type
• Stagnant
Description
• Student practices freestyle arm pull combined with flutter kicking while using floating aids, focusing on coordination and breathing.
Coach Guide
• Hold floating aid; Alternate arm pulls while performing small fast kicks; Practice timing of breathing with pull.
Progression Tips
• Start with slow arm pulls and steady kicks; Emphasize smooth breathing pattern; Gradually increase distance.
Common Mistakes
• Stopping kicks during pull; Breathing too late/early; Pulling too wide or shallow; Tense body.
Coaching Cues
• Pull long and straight; Kick steady; Breathe rhythmically; Stay long and relaxed.

Skill Type
• Pull
Step Id
• S4L3FR
Movement Type
• Stagnant
Description
• Student repeats pulling and kicking without floating aids, focusing on proper body position, timing, and breathing coordination.
Coach Guide
• Start with streamline position; Alternate arm pulls with steady flutter kicks; Integrate smooth breathing.
Progression Tips
• Begin with short distance; Focus on relaxed, continuous movement; Gradually build endurance and rhythm.
Common Mistakes
• Losing body balance; Stopping kicks during pull; Poor breathing timing; Pulling too shallow or wide.
Coaching Cues
• Long body; Steady small kicks; Pull long and straight; Breathe rhythmically and stay relaxed.

Skill Type
• Breathing
Step Id
• S1L4FR
Movement Type
• Dynamic
Description
• Student performs freestyle pulling and kicking without floating aids. Focuses on full stroke coordination: arm pull, flutter kick, and breathing.
Coach Guide
• Start in streamline; Perform alternating arm pulls with steady flutter kicks; Integrate side breathing rhythm; Swim smoothly across distance.
Progression Tips
• Start short distance (5–10m); Emphasize smooth pull and kick rhythm; Build endurance and breathing coordination.
Common Mistakes
• Stopping kick during breath; Lifting head too high; Arms pulling too wide; Losing body alignment.
Coaching Cues
• Long reach; Smooth pull; Steady kicks; Gentle head turn for breath; Keep rhythm relaxed and flowing.

Skill Type
• Pull
Step Id
• S2L4FR
Movement Type
• Dynamic
Description
• Student performs freestyle arm pull with flutter kick for a continuous 10m swim without any floating aids. Focus is on full body coordination and proper breathing.
Coach Guide
• Start in streamline; Perform alternating arm pulls with steady kicks; Integrate proper side breathing every 2-3 pulls; Swim full 10m distance.
Progression Tips
• Start with short distances (3–5m); Emphasize balance, breathing, and smooth arm recovery; Gradually build up to consistent 10m swim.
Common Mistakes
• Pulling too shallow or wide; Stopping kicks during breath; Lifting head too high; Inconsistent breathing rhythm.
Coaching Cues
• Long reach; Pull straight and strong; Steady kicks; Turn head gently to breathe; Keep moving forward!

Skill Type
• Breathing
Step Id
• S1L5FR
Movement Type
• Stagnant
Description
• Student practices right arm pull and breathing coordination while stationary (squat/stand, holding wall).
Coach Guide
• Hold wall with both hands; Practice right arm pull path while turning head to breathe; Focus on timing and body rotation.
Progression Tips
• Start with slow, controlled pull and breath; Focus on shoulder rotation and head turn; Practice repeatedly on right side.
Common Mistakes
• Pulling too fast; Rotating body too little or too much; Lifting head too high; Tension in shoulders.
Coaching Cues
• Reach long; Smooth pull; Gentle head turn; Stay relaxed and balanced.

Skill Type
• Breathing + pulling
Step Id
• S2L5FR
Movement Type
• Stagnant
Description
• Student practices both arm pulls with breathing timing while stationary (squat/stand in water), focusing on coordination.
Coach Guide
• In squat/stand position; Perform alternating arm pulls; Practice turning head for breath in rhythm with pull.
Progression Tips
• Start slow and controlled; Emphasize correct pull path and gentle head turn; Practice smooth breathing rhythm.
Common Mistakes
• Pulling too fast; Lifting head instead of turning; Tense shoulders; Breathing too late/early.
Coaching Cues
• Long reach; Smooth pull; Gentle head turn; Stay relaxed and balanced.

Skill Type
• Breathing + Kicking
Step Id
• S3L5FR
Movement Type
• Stagnant
Description
• Student performs flutter kicking while coordinating breathing (air exchange) with head turns. Builds timing for full freestyle.
Coach Guide
• Start with arms extended or in streamline; Perform steady kicks; Practice turning head to breathe while maintaining continuous kicks.
Progression Tips
• Begin with short distance; Emphasize balance during breath; Practice even breathing timing; Gradually build distance.
Common Mistakes
• Stopping kicks during breath; Lifting head too high; Holding breath too long; Poor body alignment.
Coaching Cues
• Steady small kicks; Gentle head turn; Exhale in water, quick breath in; Keep moving forward.

Skill Type
• Pull + Breath + Kick
Step Id
• S4L5FR
Movement Type
• Stagnant
Description
• Student combines both arm pull, flutter kicking, and breathing to perform coordinated freestyle movement.
Coach Guide
• Start in streamline; Perform alternating arm pulls with steady flutter kicks; Integrate proper breathing timing (turn head to side).
Progression Tips
• Start slow focusing on timing; Gradually build rhythm and distance; Emphasize smooth breathing and body position.
Common Mistakes
• Kicking stops during breath; Poor arm timing; Lifting head instead of turning; Inconsistent breathing rhythm.
Coaching Cues
• Steady kicks; Long arm pull; Gentle head turn for breath; Smooth and relaxed rhythm.

Skill Type
• Pull + Breath + Kick
Step Id
• S1L6FR
Movement Type
• Stagnant
Description
• Student practices full combination of pull, kick, and breathing with support of a floating aid. Builds endurance and rhythm for full freestyle.
Coach Guide
• Hold floating aid (kickboard); Perform alternating arm pulls and steady kicks; Integrate proper side breathing.
Progression Tips
• Start with slow rhythm; Focus on breathing timing; Gradually increase distance and smoothness of coordination.
Common Mistakes
• Stopping kicks during breath; Poor arm timing; Lifting head instead of turning; Inconsistent breathing rhythm.
Coaching Cues
• Smooth pull and kick; Steady rhythm; Turn head gently to breathe; Stay relaxed.

Skill Type
• FULL STROKE
Step Id
• S2L6FR
Movement Type
• Dynamic
Description
• Student performs full freestyle swimming (pull, kick, breathing) without floating aids for a distance of 15m. Focus on endurance and smooth coordination.
Coach Guide
• Start in streamline; Perform alternating arm pulls with steady flutter kicks; Integrate rhythmic side breathing; Swim continuous 15m.
Progression Tips
• Build distance progressively (start with 5–10m); Emphasize breathing rhythm, body alignment, and steady kicks.
Common Mistakes
• Kicking stops during breath; Lifting head instead of turning; Pulling too shallow or wide; Breathing too late/early.
Coaching Cues
• Long and relaxed body; Smooth pull and kick; Gentle head turn to breathe; Keep moving forward!