Game version
Picture-it pairs: on the deck, tell your partner what your perfect dive looks like, then swap. Breathe slowly together first.
Nerves Thermometer
Rate how nervous you feel from 1 to 5, use a calm breath, then rate again and tell your coach.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Before a dive, give your nerves a number from 1 to 5.
Core: Three. Beat your own calm.
- Ages
- 11 and up
- Time
- 8 min
- Space
- Pool
- Bring
- Notebook
- Level · skill
- Developing · Focus & Courage
The steps
How it works
- Before a dive, give your nerves a number from 1 to 5.
- Take 3 slow breaths.
- Give your nerves a new number.
- Tell your coach both numbers; they help decide what is next.
Coaching point
Notice it, breathe, tell.
Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (one deep breath), Core (three), More (picture a full dive). Beat your own calm.
Story
You are a movie director picturing your best dive.
My best
Beat your own count
Beat your own calm. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
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Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.