子ども・幼児の水泳練習メニュー

水遊びも、子ども・幼児にとって大切な水泳練習メニューの一つです。

今クロールや平泳ぎができる子供達も、最初は皆、水遊びを通して水に慣れるところから始まります。

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まずは水に慣れるところから始めましょう

基本的には子供は、いきなり自宅のお風呂よりも広くて深いプールや海に入れられるのを怖がりますから、まずは浅いところから水をかけたり、水に顔をつけるところから始まります。

ただの水遊びでいいですから、親も一緒にプールに入って、水をかけあうところから始めてみましょう。その練習の中でも、特に幼児の場合は初めは水に浮くことができる、アームヘルパーを腕に付けると、安心して練習することができます。

これは、水泳教室でも同様に、プールの浅いスペースで水遊びをしたり、水の中を歩いて進んだり、水に顔を付けたりするところから始まります。

顔をつけることができたら、次は一瞬だけ潜ったりして、徐々に慣れていく訓練をします。水中ジャンケンなど、遊びを取り入れながら練習をすると、楽しく取り組むことができます。

こうしていくことで、子供達も水への恐怖心が無くなっていきます。しばらくはプールに入りたがらなかったり、泣いてしまう子供もいるかもしれませんが、励ましながら根気よく繰り返し練習をしていくことで、慣れていくことが大切です。

個人差があるので、すぐに慣れていく子と、時間のかかる子もいるかもしれません。時間がかかる子供も、いつまでも出来ないということはありませんから、一日の練習時間が短くても続けていくことが、次のステップへと繋がります。

顔に水をつけることができ、さらに潜ることができたら、次はいよいよ水に浮く練習に移ることができます。

水に慣れてきたら浮く練習、バタ足の練習です

水に一瞬潜ることができても、クロールや平泳ぎの水泳練習はまだ先になります。その前に、まずは水に浮くことが大切です。体に無駄な力が入ると浮くことができませんし、次につながるバタ足以降にも、影響がでてしまいます。

最初はダルマ浮きと呼ばれる、膝を抱えながら丸くなって浮く練習をします。まずは大きく息を吸って潜り、あごをしめて上半身を前に倒します。両足を底から離して両膝を腕で抱えます。

体に無駄な力が入るとうまくいきませんので、体の力を抜くと自然に背中を上にして浮くことができます。始めは上手くいきませんが、最初は3秒を目指し、それができたら5秒、10秒と目指していきます。

ダルマ浮きができたら、次はくらげ浮きです。くらげ浮きはダルマ浮きの状態から膝を抱えていた両手を離して、両手両足をたらします。浮く練習の最後となるのが、伏し浮きまたは鉛筆浮きと言われるものです。

くらげ浮きで下げていた両手両足を水面まで上げ、両手は前へ伸ばして手のひらを合わせ、両足の伸ばしてくっつけます。子ども・幼児にとっては、鉛筆浮きと言った方がイメージがわきやすいでしょう。

この鉛筆浮きは、次のステップとなる蹴伸びやバタ足の基本姿勢となりますから、とても重要です。この時のポイントは、下半身だけが沈んだりせず、バランスよく鉛筆のように真直ぐ浮くことです。

この状態で数メートル前に進むことができれば、もう蹴伸びやバタ足の準備が整ったことになります。これから、水泳練習も本格的になっていきます。

子供にとっても、ここまでできたことは自信に繋がりますから、大げさなくらいに褒めてあげましょう。

蹴伸び、バタ足、そして四泳法へ

伏し浮きができたら、いよいよ蹴伸びです。蹴伸びは、その後に続く四泳法の基本となります。プールに入り、壁を背にして立ちます。両手の平を合わせて、体を前に倒し、両足でジャンプしたときに壁を蹴ります。

体が水面に入ったと同時に、そのまま両手を前に伸ばして体を真直ぐに伸ばして前に進みます。この時に片足で壁を蹴ってしまったり、いい加減な蹴り方だとうまくいきません。

それから伏し浮きの練習の時のように、力を抜いて鉛筆のように真直ぐ進むということも肝心です。進む時も、頭が上がってしまうと下半身が沈んでしまいます。子ども・幼児ほど頭が上がりやすいのですが、この形で覚えてしまうと、その後に続くクロール以降の四泳法も、その形のままになってしまうのでうまく行きません。

この形に慣れるまで、また何度も練習が必要になりますから、四泳法に入る前に必ずマスターしておきましょう。

次はいよいよバタ足で、水泳の練習らしさが出てきました。ここでビート板を使います。バタ足の練習では、ビート板の先を持って、顔を上げてキックの練習をします。この時も、体を真直ぐにすることを意識しましょう。

この時のポイントは、手首や首の力を抜くこと、足の甲を使って水を打つことです。この姿勢に慣れて、10メートルを目標としましょう。

今度は、ビート板を持つ位置を変えて泳ぎます。ビート板の端を掴んで顔を水につけて進む練習をします。始めは息継ぎ無しで行けるところまで進みます。最後は、ビート板無で、両手の平を重ねて泳ぎます。

これをマスターすると、ついにクロールの練習に移れます。

長いように感じられますが、これらの基礎を怠ってしまうと四泳法だけいくら頑張っても上達できません。

基礎さえしっかりしていれば、クロールも平泳ぎも背泳ぎも、さらにはバタフライもマスターすることだって夢ではありません。

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