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Training Resources

Everything you need to know about how we train — from the pool to the living room.

Imagine doing a gymnastics flip, but instead of landing on a mat, you float right through the water. That's what we do every day!

What we learn

Special skills for the water

The Eggbeater Kick

A special way of moving your legs that lets you "sit" up high in the water without ever touching the bottom of the pool. It looks really impressive.

Sculling Hands

We teach you how to use your hands to move through the water. Once you learn these skills, you can lift yourself upside down just by moving your hands.

Underwater Acrobatics

We'll teach you how to swim underwater with your lungs feeling strong — holding your breath and performing acrobatics is like unlocking a real-life superpower!

Poolside rehearsal

Before jumping in, we walk through our routines on the poolside to practise our coolest walk-ons and fun poses! It's a fun way to make sure everyone knows exactly where to be once we're in the water.

Underwater music

Did you know our pool has speakers under the water? When you dive in, you'll hear the music loud and clear! By counting the beats together, you and your friends will learn to move at the exact same time — just like a secret underwater dance party!

Coach's Corner

Level Up Your Skills!

Want to get stronger, higher, and more synchronised? You don't have to wait until pool time to work on your skills. Here are some of our favourite coach's secrets to help you level up your artistic swimming game at home!

1

The Living Room Stretch

Supercharge your flexibility

The Daily 10

Spend just 10 minutes a day stretching while watching your favourite show or reading. Focus on your splits, ankle stretch (point those toes!), and shoulder flexibility.

The Toe Point Challenge

Whenever you're sitting at your desk or on the sofa, practise pointing your feet so hard that your arches curve. Beautiful pointed toes are our speciality!

2

Master the "Secret Code"

Rhythm & counting

Count Your Day

Turn on your favourite song and practise counting the beats out loud ("1, 2, 3, 4, 5, 6, 7, 8!"). Our entire sport runs on the magic number 8.

The Chore Walk

Try brushing your teeth, walking the dog, or climbing the stairs to a steady 8-count. It trains your brain to keep a perfect internal clock.

3

Wake Up Your Sculling

Feel the water

The Bath Test

You don't need a giant pool to practise sculling. Fill up the bathtub and practise your flat, figure-eight hand movements underwater.

Feel the Pressure

Focus on feeling the water pressure against your palms as you sweep back and forth. The more pressure you feel, the more lift you'll get in the pool! (Don't splash — we don't want a wet bathroom floor 😄)

4

The Chill-Out Challenge

Mindset & breathing

The Breath

Practise deep, slow breathing on land. Inhale for 4 seconds, hold for 4, and exhale for 4. This teaches your body to stay incredibly relaxed.

Brain Power

Remember: a relaxed muscle uses way less oxygen than a tense one! The secret to holding your breath underwater isn't about having giant lungs — it's about having a calm mind.

5

Be a Video Detective!

Learn from the best

Watch the Pros

Search for Olympic artistic swimming routines online and watch the absolute best in the world.

The Detective Game

Pick just one swimmer in the team and watch only them. How do they keep their chin up? How do they smile even when doing hard moves? Try to copy their style next time you jump in!

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Coach's Safety Rule: Never, ever practise holding your breath underwater unless a coach or lifeguard is watching you directly. Safety first, always!