Badges and Awards
All of our swimmers follow badge schemes which reward water skills, distance swimming and stroke technique. Badges are completed as an integrated part of our teaching program and are assessed on a continuous basis (rather than one isolated 'badge week'). This allows more steady progress and avoids the pressure to perform on a given day.
We award all children free badges at intervals during the year as they complete our series of classes. All certificates are laminated and together with a material costume badge, are included at no extra cost.
Starfish 1
1. Helped baby to enter the pool safely.
2. Used swing dips to help familiarise baby with the water.
3. Supported baby on the front to enable movement freely around the pool.
4. Supported baby on the back to enable movement freely around the pool.
5. Encouraged baby to wash and splash their face with water.
6. Helped baby to leave the pool safely.
Starfish 2
1. Held baby facing you and submerged yourself in the water for baby to see.
2. Enabled baby to move freely around the pool using the safety hold.
3. Moved around the pool using the seat hold, bobbing baby up and down.
4. Supported baby on the back while walking backwards and zigzagging through the water.
5. Encouraged baby to wash their face with water or submerge baby in the water, holding baby towards you.
6. Encouraged baby to hold onto the poolside, with assistance if necessary.
Starfish 3
1. Supported baby under the arms and encouraged baby to gently flop into the water from a sitting position on the poolside.
2. Encouraged baby to move from front to back positions using a flip-flop rhythmical movement.
3. Encouraged baby to reach for a toy while moving around the pool, supporting baby on the front.
4. Helped baby to move through the water using a kicking action, while supporting baby on the back.
5. Supported baby using the safety hold and rolled baby away from you, then gently back towards you.
6. Used a buoyancy aid to support yourself while floating in the water, with baby laying on your chest or sitting on your tummy making eye contact.
Starfish 4
1. Supported baby by the arms or hands to encourage movement into the pool from a sitting position.
2. Used a forward hold to encourage and gently submerge baby.
3. Used the Little Harbour hold to move around the pool while encouraging movement from baby.
4. Encouraged baby to roll from a front position to a back position with support.
5. Encouraged movement from baby by swiftly walking backwards while supporting baby on the back.
6. Assisted and encouraged baby to hold onto the poolside and climb out (if baby has the physical ability).
Starfish 5
1. Encouraged baby to jump into the water from a standing position on the poolside, while holding baby’s arms or hands.
2. Supported baby while encouraging them to roll from a back position to a front position.
3. Encouraged baby to make kicking movements with support either in a Front Surf or a Woggle.
4. Encouraged baby with cues to submerge in a Duckling Dive.
5. Swam around the pool with baby holding onto your back.
6. Cued baby to submerge vertically and rotate 180 degrees in the pool.
7. Supported baby in a front hold to move forwards and grasp a toy, then enabling return with support in a back float position.
Starfish 6
1. Encouraged baby to enter the water freely from a sitting position on the poolside.
2. Encouraged baby to move freely through the water, either with minimal support or with the use of a buoyancy aid.
3. Cued baby to submerge vertically and rotate 360 degrees in the pool.
4. Supported baby by the hands and encouraged movement in a figure of eight or snaking pattern through the water.
5. Taken baby for a front or back ride through the water, with or without support.
6. Cued baby to submerge in a Duckling Dive towards the poolside and encouraged baby to hold onto the poolside and climb out (if baby has the physical ability).
Duckling Level 1
1. Make a supervised safe entry with adult support
2. Kick 2 metres on the back with adult support
3. Float on the back with adult support behind the head
4. Blow bubbles at the water surface
5. Wet the head without submersion
6. Travel without assistance 2 metres to a floating object
Duckling Level 2
1. Make a sitting entry with adult support
2. Blow an object for a distance of 2 metres
3. Using a buoyancy aid, rotate through 180° without assistance
4. Move 5 metres along the rail or wall without assistance
5. Travel 3 metres using arms an/or legs without assistance
6. Submerge the face with confidence
Duckling Level 3
1. Make a supervised jump to an adult with or without support
2. Kick 5 metres on the front holding a float (the adult may hold the other end of the float)
3. Blow bubbles with the mouth underwater
4. Float on the front OR back without adult support
5. Travel 5 metres on the front to the side of the pool
6. Show a torpedo shape on the front or back when pushed to a partner
Duckling Level 4
1. Jump unaided, but supervised, into the water
2. Submerge completely
3. Rotate through 360° either horizontally or vertically
4. Show a mushroom or a star float
5. Travel without assistance 10 metres on the front OR back
6. Climb out of the water with assistance if required
STA Octopus 1
1. Answer two water safety questions
2. Enter the pool safely and unassisted, using the steps
3. Walk, hop, skip or jump for 5 metres in the water
4. Return to the standing position from a star float on the front
5. Return to the standing position from a star float on the back
6. Perform back paddle for 5 metres
7. Perform front paddle for 5 metres
8. Blow bubbles in the water
9. Blow floating objects for a distance of 3 metres
10. Exit the pool safely and unassisted
STA Octopus 2
1. Answer two water safety questions
2. Enter the pool safely
3. Push and glide on the front and on the back
4. Hold the side of the pool, bob up and down getting the face wet and exhaling under the water
5. Hold a float(s) and swim 3 metres using an alternating leg kick on the front
6. Hold a float(s) and swim 3 metres using an alternating leg kick on the back
7. Hold a float(s) and swim 3 metres using an simultaneous leg kick on the back
8. Stand in shallow water, perform front crawl, backstroke and breaststroke arm action
9. Perform a floating position without the use of aids
10. Turn 360 degrees in a tucked position with both feet of the pool bottom. Swim 2 metres without the use of aids and climb out of the pool safely.
STA Octopus 3
1. Answer two water safety questions
2. Perform a sit and swivel entry
3. Push and glide on the front and swim 2 metres; pupil’s choice
4. Push and glide on the back and swim 2 metres; pupil’s choice
5. Swim on the front for 5 metres; pupil’s choice
6. Swim on the back for 5 metres
7. Full submersion beneath the surface
8. Hold the rail and breathe rhythmically for 6 cycles
9. Scull headfirst for 3 metres
10. Identify objects underwater
11. Perform a mushroom float
STA Goldfish 1
1. Answer 2 water safety questions
2. Perform a step in entry
3. Push and glide and hold the glide for 5 seconds
4. Pick up an object with both hands from the bottom of the pool from a depth of approx 1 metre
5. Swim 10 metres of a recognised stroke
6. Perform a push and glide to the bottom of the pool and glide to the surface
7. Swim 3 metres dolphin leg kick on front or back
STA Goldfish 2
1. Answer 2 water safety questions
2. Perform a back float, tuck to front float and return to a standing position
3. Scull head first for 5 metres and then feet first for 3 metres
4. Push and glide on the back, tuck, rotate to the front and swim to the start point
5. Swim 10 metres of a recognised front stroke; pupil’s choice
6. Swim 10 metres back crawl
7. Swim 5 metres of a recognised front stroke; pupil’s 2nd choice
8. Push and glide to the bottom of the pool, tuck, place feet on the bottom and spring up
9. Perform a mushroom float and hold for 3 seconds, extend to a front float and return to a standing position
STA Goldfish 3
1. Answer 2 water safety questions
2. Perform 2 different types of entries and tread water for 15 seconds each time; performed in chest deep water
3. Swim 15 metres backstroke
4. Swim 15 metres of a recognised front stroke; pupil’s choice
5. Swim 10 metres holding a float under each arm using life saving backstroke leg kick
6. Swim 5 metres dolphin leg kick on front or back
7. Push and glide on the surface, pike sharply and assume a handstand with both hands on the bottom of the pool; perform in chest deep water
8. Perform a horizontal float and hold for 5 seconds, roll onto the front and hold for 5 seconds, roll to the original back float position and hold for 5 seconds
STA Angelfish 1
1. Be rescued by a reaching aid
2. Perform a straddle entry and tread water for 30 seconds
3. Push and glide into a forward somersault
4. Scull head first for 5 metres and feet first for 5 metres
5. Swim 15 metres of a recognised front stroke using correct breathing; pupil’s choice
6. Swim 10 metres using correct breathing; pupil’s 2nd choice
7. Swim 15 metres back crawl
8. Swim 5 metres legs only on the front, using dolphin leg kick, without floats
9. Start in a crouch position in the water, spring up, pike, glide to the bottom of the pool then glide to the surface
STA Angelfish 2
1. Be rescued by catching a buoyant aid
2. Perform a straddle entry, tread water for 30 seconds, perform a 360º turn in a vertical position whilst wearing a t-shirt
3. Swim 5 metres, perform a forward somersault and continue to swim forward for 5 metres
4. Swim 20 metres of a recognised front stroke using a correct finish; pupil’s choice
5. Swim 15 metres of a recognised front stroke using a correct touch finish; pupil’s 2nd choice
6. Swim 20 metres back crawl using a correct touch finish
7. Swim 5 metres on the back using a double arm action and dolphin leg kick
8. Crouch, spring up, pike and glide to the bottom of the pool, tuck, place both feet on the bottom of the pool and spring up again
9. Swim underwater for 5 breaststroke arm pulls
STA Angelfish 3
1. Be rescued by catching a rope
2. Perform a straddle entry and tread water for 30 seconds whilst wearing a T-shirt. Remove T-shirt and climb out unassisted.
3. Perform a head first and a feet first surface dive
4. Scull feet first for 10 metres and head first for 10 metres
5. Swim 25 metres back crawl incorporating a correct finish
6. Swim 25 metres of a recognised front stroke incorporating a correct finish; pupil’s choice
7. Swim 20 metres of a recognised front stroke incorporating a correct finish; pupil’s 2nd choice
8. Swim 5 metres butterfly; not suitable for under 7 year olds
9. Crouch; spring up, pike and glide to the bottom of the pool, place both hands on the bottom and assume a handstand
STA Shark 1
1. Perform a reaching rescue
2. Compact jump and swim 10 metres in a T-shirt, tread water for 30 seconds, remove T-shirt and climb out
3. Swim 5 metres of a recognised front stroke, perform a head first surface dive and swim 5 metres underwater
4. Swim 5 metres of a recognised front stroke, perform a feet first surface dive, tuck and swim 5 metres underwater
5. Swim 50 metres of a recognised front stroke; pupil’s choice
6. Swim 25 metres of a recognised front stroke; pupil’s second choice
7. Swim 25 metres Old English back stroke
8. Swim 25 metres front crawl demonstrating bilateral breathing
9. Perform a kneeling dive; depth of water permitting
STA Shark 2
1. Throw a buoyancy aid 3 metres to a target point in the pool
2. Star jump, swim 10 metres of a recognised stroke, tread water for 1 minute, swim 5 metres, surface dive, swim 3 metres underwater, surface, climb out of the pool unassisted
3. Swim 75 metres during which the pupil performs 2 recognised strokes with a smooth transition and the correct turns
4. Swim 25 metres using a recognised stroke not undertaken in the 75 metre swim
5. Wearing a t-shirt and shorts, swim 20 metres side stroke
6. Perform a plunge dive; depth of water permitting
7. Swim 4x1 width individual medley incorporating the appropriate transition procedure at the end of each stroke
STA Shark 3
1. Throw a rope over 5 metres
2. Dive in, swim 25 metres, tread water for 1 minute, tread water for 1 minute waving one hand, surface dive, swim 5 metres underwater, surface and remove clothing
3. Swim 100 metres of a recognised front stroke, incorporating the appropriate start, turns and finish; pupil’s choice
4. Swim 50 metres of a recognised front stroke, incorporating the appropriate start, turns and finish; pupil’s 2nd choice
5. Swim 100 metres back crawl incorporating the appropriate start, turns and finish
6. Swim 25 metres of a fourth recognised stroke not undertaken in the other tests
7. Swim 4x1 length individual medley incorporating the appropriate transition procedure at the end of each stroke
8. Perform a competitive start for 2 recognised strokes using two different stances
Rookie Bronze Stage 1
Items can be completed individually and do not need to be done in one complete session.
1. Enter shallow water safely and confidently.
2. Swim continuously for 25m.
3. Tread water for 1 minute in deepwater, using your arms to occasionally signal for help.
4. Continue to swim 25m continuously doing lifesaving backstroke.
5. Using a buoyant aid hold the ‘HELP’ position for 1 minute.
6. Holding the buoyant aid kick legs for 15m to the pool side.
7. Climb out in deep water without using the steps.
8. Demonstrate a non swimmer the water.
9. Demonstrate a weak swimmer.
10.Demonstrate an unconscious casualty.
Rookie Bronze Stage 2
Items can be completed individually and do not need to be done in one complete session.
1. Demonstrate a ‘Shout and Signal’ rescue to a casualty 5m away.
2. Throw a buoyant aid to a casualty 5m away and instruct the partner to kick to the edge.
3. Enter deep water safely and confidently.
4. Swim continuously in clothing for 50m (long sleeved top, trousers or a skirt).
5. Tread water for 1 minute then turn around 180 degrees. Use your arms to signal for help (occasionally).
6. Continue to swim 50m continuously doing lifesaving backstroke.
7. Scull head first on you back (hands and feet together at the surface) a distance of 10m.
8. Using a buoyant aid hold the ‘HELP’ position for 2 minutes.
9. Holding the buoyant aid kick legs for 25m to the pool side.
10.Climb out in deep water without using the steps.
Rookie Bronze Stage 3
Items can be completed individually and do not need to be done in one complete session.
1. Demonstrate a reach rescue to a casualty 2m away.
2. Throw a non buoyant aid to a casualty 8m away.
3. Enter shallow water and wade to a casualty 5m away. Throw a buoyant aid to the casualty. Instruct the casualty to kick their legs to the side. Instruct your casualty how to get out of the water without using the steps.
4. Enter deep water safely and confidently. Swim continuously in clothing (long sleeved top, trousers or a skirt) for 50m.
5. Tread water for 1 minute, then move backwards through the water 2m sideways to the left, the sideways to he right for 2m, using your arms to signal for help.
6. Swim 50m continuously lifesaving backstroke with your head out of the water, then using a buoyant aid hold the ‘HELP’ position for 2 minutes 30 seconds.
7. Remove all additional clothing.
8. Scull head first on your back over 15m, scull feet first on your back for over 15m (both sculls with hands and feet together at the surface).
9. Perform a feet first surface dive and swim underwater 5m before surfacing.
10.Climb out in deep water without using the steps.
Rookie Silver Stage 1
TESTS 1-5 MUST BE COMPLETED IN ORDER BEFORE TESTS 6-12
1. Throw a buoyant aid to a casualty 5m away.
2. Demonstrate a reaching rescue to a casualty 2m away, instruct them what to do.
3. Throw a non buoyant aid to a casualty 8m away.
4. Enter shallow water and wade to a casualty 5m away. Using a reaching aid instruct them to hold the aid. Walk slowly back to the pool edge whilst giving instructions to the casualty.
5. Help your casualty out of shallow water without using the steps.
6. Enter deep water safely and confidently.
7. Swim continuously in clothing (long sleeved top, trousers or a skirt) for 100m.
8. Tread water for 1 minute 30 seconds. Move backwards 2m, sideways to the right 2m, sideways to the left 2m. Use your arms to signal for help at 30 second intervals.
9. Swim 10m continuously with your head out of the water on your front (to a buoyant aid). Using a buoyant ad hold the ‘HELP’ position for 2 minutes (in clothing).
10. Remove additional clothing.
11. Perform a feet first surface dive and recover an object in 1m of water before surfacing.
12. Climb out of deep water unaided.
Rookie Silver Stage 2
TESTS 1-5 MUST BE COMPLETED IN ORDER BEFORE TESTS 6-12
1. Demonstrate a reaching rescue to a casualty 2m away. Instruct he casualty what to do.
2. Throw a buoyant aid to a casualty 8m away. Instruct the casualty what to do.
3. Coil and throw a rope to a casualty 10m away and pull to the side in less than 1 minute.
4. Enter shallow water and wade to a casualty 8m away. Using a reaching aid instruct the casualty to hold the aid. Slowly tow the casualty back to the poolside. Instruct the casualty what to do.
5. Help your casualty out of shallow water without using the steps.
6. Enter deep water using a straddle jump.
7. Swim continuously in clothing (long sleeved top, trousers or a skirt) for 150m on your front and back (a minimum of 25m on both front and back).
8. Tread water for 2 minutes. Move backwards 5m, sideways to the right 5m, sideways to the left 5m.
9. Swim 20m continuously with your head out of the water on your front.
10. Remove additional clothing.
11. Swim 50m during which you will perform 1 feet first surface dive and 1 head first surface dive, recover an object in 1m of water before surfacing.
12. Climb out of deep water unaided.
Rookie Silver Stage 3
TESTS 1-7 MUST BE COMPLETED IN ORDER BEFORE TESTS 8-12
1. Throw a buoyant aid to a casualty 8m away. Instruct the casualty what to do.
2. Coil and throw a rope to a casualty 10m away and pull to the side in less than 45 seconds.
3. Enter shallow water and wade to a casualty 10m away. Using a throwing aid instruct the casualty to hold the aid and what to do.
4. Enter shallow water and wade to a casualty 10m away. Using a rigid aid instruct the casualty to hold the aid. Instruct the casualty what to do. Slowly tow the casualty back to the poolside. Place casualty in the Support Position.
5. Help your casualty out of shallow water without using the steps.
6. In shallow water turn a face down ‘unconscious casualty’, face up and walk to the poolside whilst shouting for help.
7. Using initiative assist 1 casualty in difficulties up to 5m away.
8. Swim continuously in clothing (long sleeved top, trousers or a skirt) for 200m (100m on your front and 200m on your back) in less than 10 minutes.
9. Tread water for 3 minutes, shouting and signalling for help every 30 seconds or so.
10. Remove additional clothing.
11. Swim 100m during which you will perform 2 feet first and 2 head first surface dives, recover an object in 1m of water before surfacing.
12. Climb out of deep water unaided.
Rookie Gold Stage 1
ITEMS CAN BE COMPLETED INDIVIDUALLY AND DO NOT NEED TO BE DONE N ONE COMPLETE SESSION.
1. Coil and Throw a rope to a casualty 10m away and pull to the side, in less than 35 seconds.
2. Enter shallow water and wade to a casualty 8m away using a pole. Demonstrate a non-contact rescue. Instruct the casualty what to do. Place casualty in the Support Position then assist to land from deep water.
3. Demonstrate any 2 from the following in clear deep water; fall-in, compact jump o shallow dive.
4. Swim 50m continuously in clothing (swimwear, long sleeved shirt, trousers or a skirt) to a conscious weak swimmer giving instructions. Tow the casualty 25m to a point of support using a non-contact tow, in les than 3 minutes. Using the Support Position, assist the casualty to land.
5. Swim 10m then demonstrate a Reverse.
6. Swim 10m then demonstrate a Standoff.
7. Swim 20m to an unconscious casualty. Surface dive and recover an object from 1m depth of water. At the surface swop the object for an unconscious casualty. Turn the casualty over then perform a swim and tow for 20m using sidestroke returning to shallow water. This is a timed swim and must be completed in less than 2 minutes and 30 seconds. Shout for help.
8. Demonstrate Support Rescue Breathing whilst waiting for help.
9. Swim 400m continuously (including 2 lifesaving strokes of 50m each)
10. Using initiative, assist 2 casualties in difficulty up to 10m away from the pool side.
Rookie Gold Stage 2
ITEMS CAN BE COMPLETED INDIVIDUALY AND DO NOT NEED TO BE DONE IN ONE COMPLETE SESSION.
1. Coil and Throw a rope to a casualty 12m away and pull to the side, in less than 30 seconds.
2. Using initiative, assist 2 casualties in difficulty up to 15m away in shallow water. A selection of rescue aids will be available. Demonstrate non-contact rescues with both casualties. Instruct the casualties what to do and assist to land. Treat for shock.
3. Following appropriate hand signals from land, swim up to 20m to a point where an unconscious casualty has disappeared from sight in deep water. The pupil should be able to understand he signals; attract attention, move to the left, move to the right, go further out, stay where you are, message understood, investigate object in the water and return to shore.
4. (This item can continue directly after No. 3) An unconscious casualty is lying face down in the water 20m away. Swim to the casualty. Turn the casualty over then perform a swim and tow for 20m using Chin Tow or Cross Chest Tow back to deep water or a point beyond standing depth. Shout for help. Assess for normal breathing. Commence Supported Rescue Breathing whilst waiting for help (for approximately 1 minute). With help then on the scene, place the casualty in the Support Position ready to land the casualty. STOP before any lifts are attempted. Explain what actions you would then take.
5. Using any recognised competitive stroke, swim 400m continuously, in less than 12 minutes.
Rookie Gold Stage 3
ITEMS CAN BE COMPLETED INDIVIDUALLY AND DO NOT NEED TO BE COMPLETED IN ONE SESSION.
1. Swim 400m continuously in clothing (long sleeved top and trousers) using 3 different strokes. Each stroke must be performed continuously for a minimum of 100m (Lifesaving Backstroke, Sidestroke, Breaststroke or Front Crawl), in less than 15 minutes. Tread water for 2 minutes before removing additional clothing then continue to swim sidestroke for 50m to a point of support in deep water. Climb out of deep water unaided.
2. Swim 20m head up Front Crawl in less than 25 seconds to an unconscious casualty. Turn the casualty over then perform a swim and tow for 20m using the Extended Arm or Chin Tow. Shout for help. Assess for normal breathing. Commence Supported Rescue Breathing whilst waiting for help (for approximately 1 minute). With help then on the scene place the casualty in the Support Position ready to land the casualty. STOP before any lifts are attempted. Explain what actions you would then take.
3. Swim 20m to an unconscious casualty. Surface dive and swim a least 5m underwater to recover an object from 1m depth of water. At the surface swop the object for an unconscious casualty. Turn the casualty over then perform a swim and tow for 20m using Cross Chest Tow to shallow water. Shout for help. A time of 2 minutes will be allowed from the start of the test to the point at which both candidate and casualty are in a position of firm support.
4. Using appropriate hand signals from land direct another swimmer to a point where an unconscious casualty has disappeared from site in deep water. The pupil should be able to understand signals; attract attention, move to the left, move to the right, go further out, stay where you are, message understood, investigate object in water and return to shore.
5. Complete the Rookie Life Support Award, (this can also be delivered by your teacher using the materials in the Rookie Lifeguard Pack.
Below are details of the ASA National Plan Awards which we are gradually phasing out:
NPA Stage 1
1. Enter the water safely (with or without assistance)
2. Move (hop, skip jump, step) forwards for a distance of 5 metres
3. Move (hop, skip jump, step) backwards for a distance of 5 metres
4. Move (hop, skip jump, step) sideways for a distance of 5 metres
5. Scoop the water and wash the face
6. Be at ease with water showered from overhead onto head and face
7. Move into a stretched floating position using aids, equipment or support
8. Regain an upright position from on the back, with support
9. Regain an upright position from on the front, with support
10. Push & glide in a horizontal position to or from the wall
11. Take part in a teacher led partner orientated game
12. Demonstrate an understanding of pool rules either through Q&A or by practically applying the pool rules
13. Exit the water safely
NPA Stage 2
1. Jump in from poolside
2. Blow bubbles a minimum of 3 times rhythmically (equal length, in a controlled manner) with nose and mouth submerged
3. Regain upright position from the back without support
4. Regain upright position from the front without support
5. Push from wall and glide on the back
6. Push from wall and glide on the front
7. Travel (move independently using arms and legs) on the back for 5 metres, aids or equipment may be used
8. Travel (move independently using arms and legs) on the front for 5 metres, aids or equipment may be used
9. Perform a rotation from the front to the back to gain an upright position (either standing or vertical floating position)
10. Perform a rotation from the back to the front to gain an upright position (either standing or vertical floating position)
NPA Stage 3
1. Jump in from poolside and submerge
2. Sink, push away from wall on side and maintain a streamlined position
3. Push and glide on the front with arms extended and log roll onto the back
4. Push and glide on the back with arms extended and log roll onto the front
5. Travel on the front, tuck to rotate around the horizontal axis to return on the back
6. Fully submerge to pick up an object
7. Answer correctly 3 questions on the Water Safety Code
8. Travel 10 metres on the back
9. Travel 10 metres on the front
NPA Stage 4
1. Demonstrate an understanding of buoyancy using equipment to explain sinking and floating
2. Perform a tuck (mushroom) float for 5 seconds
3. Perform a sequence of changing shapes (minimum of 3) whilst floating at the surface
4. Push and glide from the wall to the pool floor
5. Kick 10 metres Backstroke (one item of equipment optional)
6. Kick 10 metres Front Crawl (one item of equipment optional)
7. Kick 10 metres Butterfly on the front or on the back (one item of equipment optional)
8. Kick 10 metres Breaststroke on the back (one item of equipment optional)
9. Kick 10 metres Breaststroke on the front (one item of equipment optional)
10. Perform on the back a head first sculling action (close to hips with finger tips up, palms towards feet) for 5 metres in the horizontal position
11. Travel on back and log roll in one continuous movement onto front
12. Travel on front and log roll in one continuous movement onto back
13. Swim a recognised stroke for 10 metres, choice of stroke is optional
NPA Stage 5
1. Perform a horizontal stationary scull (close to hips with palms flat facing pool bottom) on the back
2. Perform a feet first sculling action (close to hips with finger tips down, palms towards head) for 5 metres whilst horizontal on the back
3. Perform a sculling sequence with a partner for 30-45 seconds to include a rotation
4. Tread water for 30 seconds
5. Perform 3 different shaped jumps into deep water
6. Swim 10 metres Backstroke
7. Swim 10 metres Front Crawl face in the water
8. Swim 10 metres Breaststroke
9. Swim 10 metres Butterfly
10. Perform a handstand and hold for a minimum of 3 seconds
11. Perform a forward somersault, tucked, in the water
12. Demonstrate an action for getting help, treading water and waving one hand above head whilst shouting for help. Must appear at ease in performing this.
NPA Stage 6
1. Demonstrate an understanding of preparation for exercise (start by moving slowly, must get warm, you should stretch, not eating within 1 hour of swimming, kit required)
2. Sink, push off on side from the wall, glide, kick and rotate into Backstroke
3. Sink, push off on side from the wall, glide, kick and rotate into Front Crawl
4. Swim 10 metres with clothes on (minimum t-shirt and shorts)
5. Swim Front Crawl to include at least 6 rhythmical breaths (bilateral or unilateral)
6. Swim Breaststroke to include at least 6 rhythmical breaths (exhaling during arm recovery, inhaling at any stage of the arm pull)
7. Swim Butterfly to include at least 3 rhythmical breaths (encouraging to breathe every two strokes)
8. Swim 25 metres, choice of stroke is optional
9. Perform a “shout & signal” rescue
10. Perform a surface dive (head first or feet first)
NPA Stage 7
1. Swim 25 metres Backstroke
2. Swim 25 metres Front Crawl
3. Swim 25 metres Breaststroke
4. Swim 25 metres Butterfly
5. Perform a movement sequence of 1 minute duration, in a group of 3 or more, incorporating a number of the skills overleaf
6. Perform a sitting dive
7. Swim 50 metres continuously using one stroke
8. Swim 100 metres, using a minimum of 3 different strokes (complete lengths of each stroke)
9. Tread water using eggbeater action for 30 seconds
10. Complete an obstacle course (using min of 4 objects) with feet off bottom throughout
NPA Stage 8
1. Complete a set lasting 400m (e.g. 16 x 25m) on a specific turn around time set by the coach (e.g. 1.00min for each 25m)
2. Swim 400m continuously using one stroke
3. Kick 25m Backstroke with/without using a board
4. Kick 25m Breaststroke with/without using a board
5. Kick 25m Butterfly with/without using a board
6. Kick 25m Front Crawl with/without using a board
7. Perform a Backstroke turn from 10m in to 15m out
8. Perform a Breaststroke turn from 10m in to 15m out
9. Perform a Butterfly turn from 10m in to 15m out
10. Perform a Front Crawl turn from 10m in to 15m out
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