{"id":9503,"date":"2025-07-30T17:04:44","date_gmt":"2025-07-30T15:04:44","guid":{"rendered":"https:\/\/zwemclubabc.nl\/?p=9503"},"modified":"2025-10-03T15:29:24","modified_gmt":"2025-10-03T13:29:24","slug":"common-mistakes-during-diploma-swimming-and-how-to-avoid-them-error-analysis","status":"publish","type":"post","link":"https:\/\/zwemclubabc.nl\/en\/common-mistakes-during-diploma-swimming-and-how-to-avoid-them-error-analysis\/","title":{"rendered":"Common mistakes made during diploma swimming and how to avoid them"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Instant overview: 10 common mistakes &amp; quick fixes<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>#<\/th><th>Error<\/th><th>Diploma<\/th><th>Impact<\/th><th>Quick fix<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Head too high on breaststroke<\/td><td>A \/ B<\/td><td>Breath stress, low speed<\/td><td>\"Look-to-the-bottom\" exercise<\/td><\/tr><tr><td>2<\/td><td>Arms underwater on water kicks<\/td><td>C<\/td><td>Disqualification<\/td><td>30 s water kick with ball overhead<\/td><\/tr><tr><td>3<\/td><td>Blowing out too late \u279c oxygen debt<\/td><td>All<\/td><td>Stop after 25 m<\/td><td>Bubble play 3 min\/day in bath<\/td><\/tr><tr><td>4<\/td><td>Legs drop in backstroke<\/td><td>A<\/td><td>Distance not met<\/td><td>Kick-board-drill 4\u00d715 m<\/td><\/tr><tr><td>5<\/td><td>Head start not tight (B)<\/td><td>B<\/td><td>Time loss<\/td><td>Land-head roller on mat<\/td><\/tr><tr><td>6<\/td><td>Missing hoop under water<\/td><td>A<\/td><td>Underwater trip not met<\/td><td>Aiming point under hoop<\/td><\/tr><tr><td>7<\/td><td>Losing shoes in clothes swimming<\/td><td>B \/ C<\/td><td>Disqualification<\/td><td>Double knot &amp; 25 m test<\/td><\/tr><tr><td>8<\/td><td>Wrong HELP attitude<\/td><td>C<\/td><td>Survival component insufficient<\/td><td>3\u00d760 s practice in shallow pool<\/td><\/tr><tr><td>9<\/td><td>Short breaths in breast crawl<\/td><td>B \/ C<\/td><td>Time limit exceeded<\/td><td>6-beat drill with snorkel<\/td><\/tr><tr><td>10<\/td><td>Nervousness \u279c starting too soon<\/td><td>All<\/td><td>Exhaustion halfway through<\/td><td>10-breaths focus ritual<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tip:<\/strong> Film your child two weeks before the exam (1\u00d7 technique, 1\u00d7 in clothing) to quickly spot the biggest mistakes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1 - Faulty breathing &amp; heading position<\/h2>\n\n\n\n<p>Many candidates blow out too late, come out on top with a \"gasphap\", hold the head too high and lower the hips. Thus the speed drops per stroke.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bubble-drill:<\/strong> 3\u00d7 10 sec continuous exhale with face in water.<\/li>\n\n\n\n<li><strong>Look-at-the-bottom game:<\/strong> Instructor shows coloured card underwater; child names colour aloud.<\/li>\n\n\n\n<li><strong>Metronome beat:<\/strong> 25m breaststroke on 3-beat rhythm (exhale-arms-close-inhale).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2 - Incomplete leg stroke<\/h2>\n\n\n\n<p>Incomplete \"frog-hop\" in breaststroke and weak core in backstroke cost metres.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kick-board overhead (armelet) - 4\u00d715m pure leg stroke.<\/li>\n\n\n\n<li>Wall-off exercise - legs fully extended against bathtub edge.<\/li>\n\n\n\n<li>Home \"plank\" &amp; \"superman\" - 3\u00d7 20 sec each night.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3 - Failure to meet time limit (condition)<\/h2>\n\n\n\n<p>B exam: 75 m \u2264 2:00 min. C exam: 100 m \u2264 2:45 min. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7-day build-up schedule<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> 4\u00d725 m relaxed (swimwear)<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> 2\u00d750 m + 2\u00d725 m sprint<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> 4\u00d725 m in clothes, 15 s rest<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Test distance in exam outfit<\/li>\n<\/ol>\n\n\n\n<p>Still struggling? Book a <a href=\"https:\/\/zwemclubabc.nl\/en\/swimming-lessons-in-amsterdam\/private-swimming-lessons\/\">private interval session<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4 - Wrong start &amp; shutdown<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Landhead roll:<\/strong> Tight chin-to-breast, practice 10\u00d7 on mat.<\/li>\n\n\n\n<li><strong>Streamer jump:<\/strong> arrow shape at entrance, arms tight against ears.<\/li>\n\n\n\n<li><strong>Video analysis:<\/strong> slow-motion shows or knees hit first.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5 - Underwater orientation errors<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Laser line:<\/strong> duct tape as \"rails\" on bottom towards ring.<\/li>\n\n\n\n<li><strong>Bubble tunnel:<\/strong> Instructor creates bubble trail - visual line.<\/li>\n\n\n\n<li><strong>Tag underwater:<\/strong> Trains calm &amp; sense of direction.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6 - Apparel swimming pitfalls<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Double-knot test:<\/strong> 25m swim; is shoe falling out? Tighter knot.<\/li>\n\n\n\n<li><strong>Weight check jacket:<\/strong> wet coat \u2264 10 % body weight.<\/li>\n\n\n\n<li><strong>Dry-run:<\/strong> Practice at home in the bath to feel resistance.<\/li>\n<\/ul>\n\n\n\n<p>View full NRZ clothing requirements on the <a href=\"https:\/\/zwemclubabc.nl\/en\/all-nrz-requirements-for-diploma-a-b-c-in-understandable-language\/\" data-type=\"link\" data-id=\"https:\/\/zwemclubabc.nl\/alle-nrz-eisen-voor-diploma-a-b-c-in-begrijpelijke-taal\/\">requirements-page<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7 - Water kicking &amp; floating<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ball overhead + water kick 3\u00d730 s.<\/li>\n\n\n\n<li>Bottles of water in each hand 3\u00d720 s (extra weight).<\/li>\n\n\n\n<li>In HELP position blow out slowly, head neutral.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">8 - Mental pressure &amp; exam nervousness<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10-breath ritual:<\/strong> in 4, out 6, 10 rounds before start.<\/li>\n\n\n\n<li><strong>Visualisation:<\/strong> eyes closed, run through track in slow-motion.<\/li>\n\n\n\n<li><strong>Mini-exam at home:<\/strong> put on exam outfit, follow sequence out loud.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">9 - Checklist: the last 7 days<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Bye<\/th><th>Focus<\/th><th>Action<\/th><\/tr><\/thead><tbody><tr><td>7<\/td><td>Condition<\/td><td>2\u00d750 m in clothes, 30 s rest<\/td><\/tr><tr><td>6<\/td><td>Technology<\/td><td>Video analysis breast &amp; backstroke<\/td><\/tr><tr><td>5<\/td><td>Start<\/td><td>10 head jumps in a row<\/td><\/tr><tr><td>4<\/td><td>Breathe<\/td><td>Bubble-drill + quiet breath 5 min<\/td><\/tr><tr><td>3<\/td><td>Clothing<\/td><td>Double-button &amp; coat-weight test<\/td><\/tr><tr><td>2<\/td><td>Rest<\/td><td>200m loose swim, sleep early<\/td><\/tr><tr><td>1<\/td><td>Bag-check<\/td><td>Swimwear, clothing set, diploma form, water bottle<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Summary &amp; next step<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Top-10 errors spotted and fixed with targeted drills.<\/li>\n\n\n\n<li>Core exercises, breathing rituals and clothing check increase success rate.<\/li>\n\n\n\n<li>Book a <a href=\"https:\/\/zwemclubabc.nl\/en\/swimming-lessons-in-amsterdam\/private-swimming-lessons\/\">private exam drill<\/a> or request a <a href=\"https:\/\/zwemclubabc.nl\/en\/swimming-lessons-in-amsterdam\/trial-lesson\/\">free trial lesson<\/a>.<\/li>\n\n\n\n<li>Ready? <a href=\"https:\/\/zwemclubabc.easyswimportal.com\/dmz\/signup\/1\">Subscribe directly<\/a> for the teaching package.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Discover the 10 most common mistakes in diploma-A, -B and -C and learn simple drills to correct them in 2 weeks. Incl. checklist &amp; tips.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Fouten bij diplomazwemmen + oplossingen (A, B, C)","_seopress_titles_desc":"Ontdek de 10 meest voorkomende fouten bij diploma-A, -B en -C en leer simpele drills om ze in 2 weken te corrigeren. Incl. checklist & tips.","_seopress_robots_index":"","footnotes":""},"categories":[39,38,37,36],"tags":[],"class_list":{"0":"post-9503","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-ouders-voortgang","7":"category-techniek-training","8":"category-zwem-abc-diplomas","9":"category-zwemveiligheid-nrz"},"meta_box":{"cta_text":"4038"},"_links":{"self":[{"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/posts\/9503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/comments?post=9503"}],"version-history":[{"count":3,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/posts\/9503\/revisions"}],"predecessor-version":[{"id":14647,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/posts\/9503\/revisions\/14647"}],"wp:attachment":[{"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/media?parent=9503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/categories?post=9503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zwemclubabc.nl\/en\/wp-json\/wp\/v2\/tags?post=9503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}