Name
Challenge – Flips
One-Liner
Perform a series of front and back flips in the water, with timed super challenges for extra fun.
Success Criteria
Complete all 3 front flips and 3 back flips in a tucked ball position, as shown in the picture.
Failure Criteria
Not completing all flips, or performing them without proper form (e.g., not tucked, not fully rotating).
Core Skill
Water comfort, body awareness, and rotational control.
Who
Swimmers who are comfortable in the water and ready to practice flips. Suitable for all ages with appropriate supervision.
What
Swimmers perform 3 front flips and 3 back flips while staying in a tight ball position. The challenge can be made harder with timed variations.
How
Start in shallow water. For front flips, tuck your chin to your chest, pull your knees up, and roll forward. For back flips, lean back, tuck into a ball, and rotate backward. Keep your body compact for faster rotation. Practice each flip slowly at first, then build speed.
Super Challenges
Difficulties Instructors Might Face
Some swimmers may struggle with the back flip due to fear of going backward. Start with front flips only and progress to back flips when they're ready. Ensure swimmers can hold their breath comfortably and know how to exhale underwater. For timed challenges, make sure swimmers don't rush so much that they lose form or safety.
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