Grade 6 Physical And Health Education Swimming – Inverted Breaststroke Notes
Swimming — Inverted Breaststroke
Subject: Physical and Health Education | Topic: Swimming | Subtopic: Inverted Breaststroke
Age: 11 years (Kenya school level)
What is the Inverted Breaststroke?
The inverted breaststroke is a simple variation of breaststroke done on your back (face up). You use the same frog-like kick and a symmetrical arm pull, but you float on your back. It helps with breathing, balance and is useful for lifesaving skills.
Why learn it? (Benefits)
- Easy breathing — face is out of the water.
- Improves back float and body balance in water.
- Builds leg strength and coordination (frog kick).
- Good for staying calm during an emergency (lifesaving).
Safety first (Important!)
- Always practise in a supervised area (teacher or lifeguard present).
- Start in shallow water or with a float until you feel confident.
- Wear a properly fitted swimming costume. Use a buoyancy aid if needed.
- Do a warm-up (arm circles, gentle kicks) before entering the pool.
Equipment
Swimming pool (school pool), kickboard or float (for drills), goggles (optional).
Step-by-step: How to do the inverted breaststroke
- Start position: Lie on your back in the water. Keep your body straight and relaxed. Head looks up; ears near the water.
- Arms: Hands start together in front of your chest. Push your hands outwards and sweep them in a circular motion (like a heart shape) and then bring them back together under the chest. Keep the movement smooth and even on both sides.
- Legs (frog kick): Bring your heels toward your bottom with knees bent. Turn your toes out, kick your feet out and around, then snap your legs together to push water back. Finish with legs straight for a short glide.
- Timing: Pull (arms) — glide — kick — glide. Keep a rhythm: pull, breathe (easy), kick, glide.
- Finish: After the kick, glide for 1–2 seconds before starting the next arm pull. This saves energy and keeps you moving smoothly.
Simple practice drills
- Kick on your back with a board: hold a kickboard on your chest and only do the frog kick.
- Arm-only on back: use a float under your hips and practise the arm sweep slowly.
- One-arm drill: keep one arm at side, swim with one arm then switch — helps timing.
- Glide practice: after a kick, float and count to two before the next pull.
Common mistakes and how to fix them
- Hips too low — kick stronger and keep legs near the surface.
- Hands too wide — keep arms moving symmetrically and close to body line.
- Timing wrong — practise the pull-kick-glide rhythm slowly.
- Head too far back or forward — keep a relaxed neutral head, looking straight up.
How teachers can assess (marks ideas)
- Body position and float (out of 5).
- Correct arm movement (out of 5).
- Correct frog kick and timing (out of 5).
- Ability to swim 10–15 metres smoothly (out of 5).
Short classroom/pond safety reminder (Kenyan school tip)
If practising in open water (school dam or calm lake area), make sure there is a lifeguard or experienced adult, and choose a calm, shallow spot. Follow your school's swimming rules.
Quick visual guide
Short practice plan (30 minutes)
- Warm-up (5 min): jog, arm circles, ankle rotations.
- Float practice (5 min): lie on back and relax with teacher support.
- Drills (10 min): kickboard kicks + arm-only with float.
- Combine (8 min): try 10–15m inverted breaststroke with rest between tries.
- Cool down and talk about safety (2 min).
Tip for learners: Keep calm, practise slowly, and listen to your teacher. With time your rhythm and confidence will improve.