Step 1: When sitting on the wall while holding the mat: br Kick UP with the shoe lace part of the foot. Splash the water. Move the mat with your feet and the water. br Step 2: When swimming on your back while holding the mat: br Hold the mat with your hands, arms stretched STRAIGHT. br It must cover you knees. br – Do NOT hold the mat under your arms… on top of your belly. br Step 3: When hanging on the wall, doing vertical kicking against the wall: br – TRY DOING IT WRONG: Lean your head too far back, chin high. You will notice it is very uncomfortable. br – TRY DOING IT RIGHT. Bring your chin forward. br * THEREFORE… IT IS BEST TO: br Keep your chin level. When you are on your back, look straight up. br Do NOT put your chin up too high.