Game version
Quiet-entry game: a partner watches from the side and gives a thumbs-up for a straight line and a small splash. Swap. Only dives your coach has cleared.
Lying Line-Up on a Mat
Make the long, straight entry shape lying on a mat so it becomes automatic.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back with your hands in a flat grab above your head.
Core: A dive you know. Beat your own quietest entry.
- Ages
- 7 and up
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Entry
The steps
How it works
- Lie on your back with your hands in a flat grab above your head.
- Squeeze arms to ears, legs together, toes pointed.
- Look at your hands and hold for 15 seconds.
- Do 6 holds.
Coaching point
Long from hands to toes.
Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (feet-first from the deck), Core (a dive you know), More (the same dive from higher, with your coach’s OK). Beat your own quietest entry.
Story
You are a needle slipping into the water without a ripple.
My best
Beat your own count
Beat your own quietest entry. Only your own number counts: today against last time.
Practice makes progress
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