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Matej Grožaj
Personal coach
Z-Health Practitioner

I offer three types of training for children and adults:

1. Swimming course

  • is intended for non-swimmers, beginner and intermediate swimmers, but also for people and athletes with health problems as a supplementary and compensatory physical activity 

  • is focused on the very basics of movement in the water environment and on learning the basics of swimming technique and its gradual improvement; in the case of rehabilitation swimming, the use of elements of swimming training is adapted to the needs of a specific person in order to promote better health and fitness

  • after successful mastering of swimming training, the client can continue smoothly by transitioning to swimming training

  • the main motto of the training is to learn to enjoy the aquatic environment and to gain self-confidence and confidence in one's own abilities in the water

2. Swimming training

  • intended for advanced hobby swimmers and professional athletes

  • focused on honing swimming techniques and conditioning

  • if the client is interested, the training plan also includesmovement dry preparation, namely functional trainingwhich is intended for swimmers and athletes

3. Compensatory swimming in sports

  • it is included in the athlete's training as another additional compensatory sports activity

  • for more info click on the title

Below I present detailed information on individual types of training:



The first phase is aimed at familiarizing yourself with the water environment, its pitfalls and knowing your own fear!

By mastering breathing techniques as well as basic body movements, the client learns to face the pitfalls of water. Repeated inhalation of water is a source of fear, which is justified! That is why the initial phase of swimming training is exclusively focused on learning breathing techniques. The ability to consciously control breathing will allow the client to face his own fear at the moment when the inhalation of water occurred. Over time, the client will master the necessary procedures, thanks to which he will be able to effectively deal with these unpleasant but natural situations in the water environment.  

Everyone must be aware that while staying in the water, we cannot fully prevent water from entering the oral and nasal cavity. That is why it is necessary to devote enough time to the effective acquisition of breathing techniques! However, many people underestimate this crucial moment in their training process. We can thus observe an increase in the number of swimmers of various ages and specializations, whose unnatural movement behavior in the water is primarily the result of improperly acquired swimming breathing techniques.

This unnatural phenomenon divides swimmers into two groups. The first group includes those who wear a swimming clip during their stay in the water or who need to hold their breath while swimming. Disharmony between breathing and body movement is unnatural and especially undesirable. From the very beginning of learning the swimming technique with the use of pincers, the swimmer's movement will be very stiff and perhaps even painful for the eyes of the observer.

The second group includes those who suffer from repeated (and you can certainly imagine that very unpleasant) "flushing" of the nasal cavity. As a result, there is pain and inflammation of the middle ear, the inability to naturally equalize the pressure in the middle ear, as well as chronic inflammation of the nasal cavities and thickening of the nasal septum. If the swimmer then adds repeated use of nasal drops as a quick solution to the problem of upper airway obstruction, over time he will work his way through the chronic problem to the ENT clinic. And in the worst case, surgical intervention in the nasal cavity cannot be avoided.

Therefore, the ability to subconsciously deal with water inhalation conditions is essential for handling the much more demanding critical situations in the water that are part of the later phase of swimming training and training. High psychological resistance and confidence in one's own abilities while in the water minimize the risk of losing conscious control and protect both adults and children from health problems and drowning. 

During the training process, the client realizes that he no longer enters the water with fear, but that he looks forward to being in the water. Thanks to this, we can advance to the second phase of swimming training.

The second phase of swimming training is primarily aimed at developing the ability to perceive and imagine the movement of one's own body.

It is the phase that reveals the most important thing about the athlete at the very beginning. This is the ability to perceive and feel one's own body, the ability to imagine one's own body without the presence of visual perception. The effectiveness of learning the swimming technique depends on the level of maturity of these two skills.

At the beginning of the second phase, we try to minimize stress for the client through the appropriate choice of swimming exercises. This state is key to becoming aware of the connections between movement, perception, feeling and imagination of one's own body.

In practice, this will be demonstrated by effective control of movements, dosage of force and relatively calm breathing. In this way, we will naturally achieve an improvement in the client's psychological state (his mental and then physical relaxation in movement) and at the same time we will strengthen confidence in his abilities.

During the second phase, the athlete will be forced to face more demanding swimming exercises that will challenge his perception and imagination. Mastering such exercises will allow him to improve his own movement expression. A natural feature of the second phase is uneven progress related to the inability to perfect one's own movements. These moments are crucial for the client. First of all, they teach him to face possible and unknown emotional states. For successful progress, in addition to building perception and imagination, it is necessary to learn to manage these states and at the same time to reconcile with natural obstacles on the way to improving not only one's own movement but also oneself. At the moment when these abilities are strong enough, the athlete will achieve the necessary changes.

The second phase is therefore a process that simultaneously helps to develop perception, imagination and movement of one's own body. It could be said that without movement there is no perception or imagination and the same is true vice versa. Both areas are closely connected, and raising their level is a never-ending process. It is a path of understanding, searching and respecting the balance between the movement of one's own body and its perception. Even if this balance is disturbed, the client is able to pursue his goal, but it will slow him down. Loss of balance can be characterized by frequent overload, early onset of fatigue, slow regeneration, loss of appetite for training in the water, fitness and technical stagnation. The result of this is an increased risk of injury with subsequent necessary interruption of physical activity until the time of recovery. 


I recommend swimming trainingalso for people who suffer from problems with breathing, scoliosis, limited movement as well as a low level of fitness.

I also highly recommend swimming training for people who are afraid of water, or are troubled by trauma from childhood or adulthood. I have a lot of experience in this area and I know how to help overcome these mental or physical blocks very effectively.

In the case of athletes, I can adapt swimming training so that it meets the requirements of rehabilitation, possibly compensation of one-sided load or can be used for fitness and coordination diversification of other sports activities.

Advantages of swimming training for children from 5 years old, teenagers, adults and athletes

Learning breathing techniques

Mastering the technique of floating on the surface as well as under the surface

Mastering the technique of movement under the water surface

Mastering the technique of swimming dolphin, backstroke, breaststroke and crawl


Swimming training is built individually for a specific client.


It is preceded by a conversation with the client for the purpose of:

  • understanding of his expectations (composition, place and frequency of training) and goals (general conditioning and strength training, or preparation for a specific, e.g., swimming or triathlon race, or rehabilitation swimming)

  • explanations of the concept of training (individual components of training) and my personal approach to the training of an individual athlete

  • the very analysis of the current state of swimming technique, health and condition of the client in water and on dry land.


Compensatory swimming in sports represents a training concept that uses a modified technique of swimming crawl freestyle, backstroke and breaststroke, with the aim of improving the athlete's health.

The water environment makes it possible to compensate the training load from the dry very effectively.

Straightening the spine, reducing excessive muscle tone, increasing the range of motion, fitness, reducing or eliminating pain, feeling free, learning new movements and improving the mental state are among the main positives that athletes will definitely appreciate.

This state can be achieved by mastering an effective breathing technique and a modified technique for the crawl, backstroke and breaststroke swimming methods.

More info

Swimming course
Swimming training
Compensatory swimming



Current offer of trainings:

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