Name
Lift one foot out of the water, including all five toes.
One-Liner
Lift one foot out of the water, including all five toes.
Success Criteria
Successfully lift one foot completely out of the water, with all five toes visible above the surface.
Failure Criteria
Any part of the foot or toes remains submerged, or the swimmer loses balance and touches the bottom with the lifted foot.
Core Skill
Balance and body awareness in the water.
Who
Swimmers of all levels who are comfortable in the water and can float or tread water.
What
Lift one foot out of the water, including all five toes.BONUS:Do it without holding on to anything.SUPER BONUS:Do it with 5 toes out of the water and spinning around two times. Head can remain in or out of the water.
How
- Begin in a vertical floating or treading water position.
- Slowly lift one foot upward, keeping the leg straight or slightly bent as needed.
- Focus on lifting the entire foot, including all five toes, above the water surface.
- Hold the position for a moment, then lower the foot back down.
- For the bonus, repeat without holding onto the wall or any support.
- For the super bonus, while keeping the foot lifted, spin your body around two full rotations.
Difficulties Instructors Might Face
Swimmers may struggle with balance or lifting the foot high enough. Encourage them to use their core muscles and keep their head still for stability. For the super bonus, spinning can cause disorientation; remind swimmers to keep their head in or out of the water as preferred and to practice slowly.