Swimming drills for kids

Catch-Up Freestyle

Ages 7 and up · 10 min · Technical · pool

Slow freestyle to build a long, smooth stroke.

1. Push off and keep one arm extended in front.
2. Only start the next stroke when your hands touch.
3. Swim 4 lengths of 25 yards.
4. Rest 20 seconds between lengths.

Coach's cue: Long and smooth. Reach, then pull.

Bring: pool

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Kick Sets with a Board

Ages 7 and up · 10 min · Technical · pool

Build kick strength and body position.

1. Hold the board out front with your arms straight.
2. Kick steady from the hips with pointed toes.
3. Do 4 lengths of 25 yards.
4. Rest 20 seconds between lengths.

Coach's cue: Kick from the hips, relaxed ankles.

Bring: pool, kickboard

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Superman Glide and Kick

Ages 7 and up · 8 min · Technical · pool

Float on your front like a flying hero and add a small kick to find a flat body line.

1. Stand in water your coach picks and reach both arms forward.
2. Put your face in, blow bubbles and lean onto the water.
3. Add small kicks from your hips for 5 seconds.
4. Stand up, breathe and do 8 more.

Coach's cue: Long arms, eyes down, hips up.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Back Float Flutter Kick

Ages 7 and up · 8 min · Technical · pool

Lie on your back with your ears in the water and kick to learn the backstroke body line.

1. Hold a kickboard on your tummy.
2. Lay your head back until your ears are wet and look at the sky.
3. Kick with straight legs and loose ankles for half a length.
4. Do 6 and try one without the board.

Coach's cue: Ears in, belly button up.

Bring: pool, kickboard

Safety: Swim only with a lifeguard or coach watching.

Stroke Shapes on Land

Ages 7 and up · 6 min · Technical · indoors

Practice the arm paths of all four strokes standing in your living room.

1. Stand tall and do 10 slow freestyle arm circles forward.
2. Do 10 backstroke arm circles with your pinky leading up.
3. Do 10 small breaststroke sweeps out, in and forward.
4. Finish with 10 two-arm butterfly circles.

Coach's cue: Slow and big, then smooth.

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Bilateral Breathing

Ages 11 and up · 10 min · Technical · pool

Breathe on both sides to stay balanced and efficient.

1. Swim easy freestyle for 25 yards.
2. Breathe every 3 strokes to alternate sides.
3. Keep your head low with one goggle in the water.
4. Do 6 lengths.

Coach's cue: Roll to breathe, stay low.

Bring: pool

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Fingertip Drag Freestyle

Ages 11 and up · 12 min · Technical · pool

Drag your fingertips along the surface to learn a high-elbow recovery.

1. Swim freestyle slowly.
2. Trail your fingertips through the water as your arm comes forward.
3. Keep your elbow higher than your hand.
4. Swim 6 lengths with 20 seconds of rest.

Coach's cue: Elbow leads, hand follows.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Pull, Breathe, Kick, Glide

Ages 11 and up · 12 min · Technical · pool

Get the breaststroke order right so your arms and legs never fight each other.

1. Push off and glide with arms forward.
2. Sweep your hands out and in as your head lifts to breathe.
3. Shoot your hands forward, then kick your heels round and back.
4. Glide for a count of two; swim 6 lengths.

Coach's cue: Pull, breathe, kick, glide.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Six-Kick Side Switch

Ages 11 and up · 12 min · Technical · pool

Balance on your side for six kicks, then take one stroke to roll to the other side.

1. Kick on your right side with your right arm forward.
2. After 6 kicks, take one freestyle stroke and roll to your left side.
3. Keep one goggle in the water as you breathe.
4. Swim 6 lengths.

Coach's cue: Roll the whole body, not just the head.

Bring: pool, fins (optional)

Safety: Swim only with a lifeguard or coach watching.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Single-Arm Stroke Work

Ages 14 and up · 15 min · Technical · pool

Swim with one arm at a time to fix timing and rotation in each stroke.

1. Swim one length freestyle with only your right arm, the other arm forward.
2. Come back with only your left.
3. Repeat with backstroke, then butterfly.
4. Do 12 lengths in total.

Coach's cue: Rotate from the hips, steady kick.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Stroke Count Swims

Ages 14 and up · 15 min · Technical · pool

Hold your speed while taking fewer strokes per length.

1. Swim a length at a steady pace and count your strokes.
2. Try to take one stroke fewer at the same time on the clock.
3. Rest 20 seconds between lengths.
4. Swim 8 lengths and record your best count.

Coach's cue: Longer strokes, same speed.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Fist Freestyle

Ages 14 and up · 12 min · Technical · pool

Swim with closed fists so you learn to hold water with your forearm.

1. Swim one length of freestyle with your hands in loose fists.
2. Bend your elbow early so your forearm faces the wall behind you.
3. Swim the next length with open hands and notice the grip.
4. Do 8 lengths, alternating.

Coach's cue: Forearm is your paddle.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Butterfly 3-3-3

Ages 14 and up · 15 min · Technical · pool

Three right-arm strokes, three left-arm strokes and three full strokes to fix butterfly timing.

1. Swim 3 butterfly strokes with only your right arm.
2. Swim 3 with only your left arm.
3. Swim 3 full strokes, two kicks per stroke.
4. Keep the pattern going for 8 lengths with rest.

Coach's cue: Kick the hands in, kick the hands out.

Bring: pool, fins (optional)

Safety: Swim only with a lifeguard or coach watching.

Two Kicks, One Pull

Ages 14 and up · 12 min · Technical · pool

Take an extra kick in streamline to make each breaststroke kick count.

1. Push off and take one breaststroke pull and breath.
2. Kick once, then kick again with your arms locked in streamline.
3. Feel how far each kick carries you.
4. Swim 6 lengths and count your strokes.

Coach's cue: Narrow knees, feet finish together.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Backstroke Wall Start

Ages 7 and up · 8 min · Technical · pool

Start backstroke from in the water by pushing off the wall onto your back.

1. Hold the wall with both hands and put your feet on it under the water.
2. Tuck in close, then push back with your arms over your head.
3. Glide on your back, then start kicking.
4. Do 8 starts.

Coach's cue: Push away, arms by your ears.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Mid-Pool Somersault

Ages 7 and up · 8 min · Technical · pool

Do a forward tuck roll away from the wall, the first step toward a flip turn.

1. Stand where your coach says the water is right for you.
2. Blow bubbles out of your nose the whole time.
3. Tuck your chin and knees and roll forward once.
4. Do 6, standing up to breathe between each one.

Coach's cue: Chin in, small ball, bubbles out.

Bring: pool

Safety: Swim only with a lifeguard or coach watching. Keep away from the wall until your coach says you are ready, and stop if you feel dizzy.

Touch Turn Basics

Ages 7 and up · 8 min · Technical · pool

Touch the wall, spin and push off in streamline, the simplest turn of all.

1. Swim into the wall and touch with your hands.
2. Bring your knees up and turn your body around.
3. Sink under and push off in streamline.
4. Do 8 turns.

Coach's cue: Touch, tuck, sink, push.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Touch and Turn in Shallow Water

Ages 7 and up · 8 min · Technical · pool

Walk the open turn in shallow water: two-hand touch, elbow back, feet to the wall, then push off on your side.

1. Stand a step from the wall in shallow water.
2. Touch the wall with both hands at the same time.
3. Drop one elbow back, bring your feet to the wall and turn onto your side.
4. Push off gently on your side; do 10 turns.

Coach's cue: Touch, elbow, feet, push.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Dry-Land Start Pop

Ages 7 and up · 8 min · Technical · indoors

A dry-land drill for a room at home. Crouch with your hands by your toes, then pop up into a tight streamline with a small jump straight up.

1. Crouch with your hands by your toes, eyes down.
2. On "go", push through your feet and stand into a streamline.
3. Finish with a small jump straight up, arms squeezed by your ears.
4. Land softly and reset; do 3 sets of 6.

Coach's cue: Push, reach, squeeze.

Bring: mat

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Flip Turn Practice

Ages 11 and up · 10 min · Technical · pool

Learn a fast, smooth flip turn.

1. Swim in 5 yards before the wall.
2. Tuck your chin, flip, and plant your feet on the wall.
3. Push off on your side and rotate into a streamline.
4. Do 10 turns.

Coach's cue: Tuck, flip, push, streamline.

Bring: pool, wall

Safety: Swim only with a lifeguard or coach watching, in a lane your coach has checked is deep enough. Stop if you feel dizzy.

Open Turns

Ages 11 and up · 12 min · Technical · pool

Touch, tuck and turn quickly for breaststroke and butterfly.

1. Swim into the wall and touch with two hands.
2. Pull your knees in and drop one elbow back.
3. Push off on your side in streamline.
4. Do 10 turns.

Coach's cue: Elbow your brother, call your mother.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Kneeling Start Progression

Ages 11 and up · 10 min · Technical · pool

Learn a safe entry for forward starts by starting low from the edge of the deep end.

1. Your coach chooses deep water and stands with you.
2. Kneel on one knee at the edge with your arms in streamline over your head.
3. Tip forward and enter fingers first, through one hole in the water.
4. Glide to the surface; do 6.

Coach's cue: Hands first, head between the arms.

Bring: pool, coach

Safety: Starts only with a coach. Never dive into shallow water: start from in the water unless your coach has checked you off for starts and the water at that end is deep enough. Swim only with a lifeguard or coach watching.

Backstroke Flags Count

Ages 11 and up · 10 min · Technical · pool

Count your strokes from the flags to the wall so you can turn without looking.

1. Swim backstroke and start counting strokes as you pass under the flags.
2. Touch the wall with your hand and remember the number.
3. Do it 4 more times and see if the number stays the same.
4. Use that count for your turn.

Coach's cue: Flags, count, turn.

Bring: pool with backstroke flags

Safety: Swim only with a lifeguard or coach watching.

Breaststroke Pullout

Ages 11 and up · 10 min · Technical · pool

Practise the long underwater pull and kick used after every breaststroke start and turn.

1. Push off and glide in streamline.
2. Pull your arms all the way to your thighs and glide.
3. Bring your hands up close to your body, kick once and rise.
4. Do 8 rounds in total.

Coach's cue: Glide, pull, glide, kick.

Bring: pool

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Flip Turn From the Flags

Ages 11 and up · 10 min · Technical · pool

Swim into the wall at speed and flip without slowing down.

1. Push off from the middle and swim freestyle to the wall.
2. Take your last stroke and leave your hands at your hips.
3. Tuck, flip and push off on your back, then rotate.
4. Do 8 turns.

Coach's cue: Do not glide in. Attack the wall.

Bring: pool

Safety: Swim only with a lifeguard or coach watching. Keep away from the wall until your coach says you are ready, and stop if you feel dizzy.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Relay Exchange Starts

Ages 14 and up · 15 min · Technical · pool

Time your relay start so you leave just as your teammate touches.

1. A teammate swims into the wall.
2. Start your arm swing as their head crosses the flags mark your coach sets.
3. Leave the block as they touch.
4. Do 6 exchanges.

Coach's cue: Watch the hands, swing, go.

Bring: pool with starting blocks, partner

Safety: Starts only with a coach. Never dive into shallow water: start from in the water unless your coach has checked you off for starts and the water at that end is deep enough. Only swim with a lifeguard or coach watching.

Track Start From the Block

Ages 14 and up · 15 min · Technical · pool

Use one foot forward and one back on the block for a fast, controlled forward start.

1. Only after your coach has checked you off for starts and the water is deep enough.
2. Front toes curl over the edge, back foot on the wedge.
3. On the signal, drive out and enter through one hole.
4. Do 6 with full rest.

Coach's cue: Hips up and out, one hole entry.

Bring: pool with starting blocks, coach

Safety: Starts only with a coach. Never dive into shallow water: start from in the water unless your coach has checked you off for starts and the water at that end is deep enough. Swim only with a lifeguard or coach watching.

Five In, Five Out Turns

Ages 14 and up · 15 min · Technical · pool

Time the 5 meters before and after the wall so turns get faster, not just strokes.

1. A coach stands at the wall with a watch.
2. Swim in hard from 5 meters out, turn and push off.
3. The watch stops when your head passes 5 meters out.
4. Do 6 and compare with your own best.

Coach's cue: Fast in, fast out.

Bring: pool, stopwatch, coach

Safety: Swim only with a lifeguard or coach watching. Keep away from the wall until your coach says you are ready, and stop if you feel dizzy.

IM Crossover Turns

Ages 14 and up · 12 min · Technical · pool

Practise the three stroke changes in an individual medley at the wall.

1. Swim butterfly into the wall, two-hand touch and push off on your back.
2. Swim backstroke in, touch on your back and turn to breaststroke.
3. Swim breaststroke in, two-hand touch and push off for freestyle.
4. Do each turn 4 times.

Coach's cue: Legal touch, quick change.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Streamline Push-Offs

Ages 7 and up · 10 min · Technical · pool

Make your push-off long and fast.

1. Put your feet on the wall in a tight streamline.
2. Push off with your arms squeezed behind your ears.
3. Take a few kicks and come up by the flags.
4. Do 10 push-offs.

Coach's cue: Tight and long, like a pencil.

Bring: pool, wall

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths or hold your breath to go further, and come up as soon as you want air.

Wall Push and Streamline

Ages 7 and up · 8 min · Technical · pool

Leave the wall in a tight line every single time.

1. Hold the wall with both feet planted.
2. Sink under, then push off on your side or front.
3. Lock your hands one on top of the other.
4. Do 10, coming up by the flags.

Coach's cue: Under, then push. Never on top.

Bring: pool

Safety: Only swim with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths or hold your breath to go further, and come up as soon as you want air.

Streamline Wall Stand

Ages 7 and up · 6 min · Physical · indoors

Hold a tight streamline against a wall to build the posture for every push-off.

1. Stand with your back, head and heels on a wall.
2. Stack your hands and squeeze your arms behind your ears.
3. Hold for 15 seconds while you breathe.
4. Rest 15 seconds; do 6.

Coach's cue: Tall and tight like a pencil.

Bring: wall

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Streamline Check on Deck

Ages 7 and up · 5 min · Technical · pool

Make a tight streamline standing up, so your body knows the shape before you take it into the water.

1. Stand tall with one hand on top of the other.
2. Squeeze your arms against your ears and lock your elbows.
3. Rise onto your toes and hold for a slow count of 3.
4. Do 10 checks; a partner tells you if your hands come apart.

Coach's cue: Hands stacked, squeeze your ears.

Bring: mirror or partner

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Streamline Squat Jumps

Ages 11 and up · 8 min · Physical · indoors

Train a powerful push-off by jumping in streamline.

1. Stand with arms in streamline above your head.
2. Squat a little and jump straight up.
3. Land softly and reset.
4. Do 4 sets of 6.

Coach's cue: Jump tall, land quiet.

Bring: flat surface

Safety: Use a non-slip surface. Stop if your knees hurt.

Body Dolphin Without Arms

Ages 11 and up · 10 min · Technical · pool

Learn the butterfly wave by moving from your chest, with arms at your sides.

1. Push off on your front with arms by your sides.
2. Press your chest down, then let your hips rise.
3. Let the wave finish in a small kick.
4. Breathe by lifting your chin; do 6 half lengths.

Coach's cue: Chest presses, hips follow.

Bring: pool, fins (optional)

Safety: Swim only with a lifeguard or coach watching.

Dolphin Kick on Your Back

Ages 11 and up · 10 min · Technical · pool

Small, fast dolphin kicks lying on your back at the surface, face out of the water, to learn a kick from the hips.

1. Push off on your back at the surface with your arms by your sides.
2. Kick with both legs together, small and fast, from your hips.
3. Keep your face out of the water and breathe normally the whole time.
4. Do 6 lengths of a short pool, resting at each wall.

Coach's cue: Kick from the hips, not the knees.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Vertical Dolphin Kick

Ages 11 and up · 10 min · Technical · pool

Stay upright in deep water using only a dolphin kick, with your head out and breathing normally.

1. Your coach picks deep water near the wall and stays with you.
2. Hold your arms crossed on your chest and dolphin kick to keep your head up.
3. Kick for 10 seconds, then hold the wall and rest.
4. Do 6 rounds; your head stays above the water the whole time.

Coach's cue: Small kicks, tall body.

Bring: deep end, coach

Safety: Swim only with a lifeguard or coach watching.

Kick-Outs to a Smooth Breakout

Ages 14 and up · 12 min · Technical · pool

Carry speed off each wall with fast dolphin kicks before your breakout.

1. Push off in streamline.
2. Take 4 to 6 fast, small dolphin kicks.
3. Break out without losing speed.
4. Do 6, resting at the wall between; come up as soon as you want air.

Coach's cue: Small and fast, from the chest down.

Bring: pool

Safety: Only swim with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths or hold your breath to go further, and come up as soon as you want air.

Breakout Timing

Ages 14 and up · 12 min · Technical · pool

Push off, take a few kicks just under the surface and start your first stroke as you reach the top, with a coach rating the timing.

1. Push off the wall in streamline.
2. Take 3 small dolphin kicks just under the surface.
3. Start your first arm pull as your head reaches the surface, and swim on.
4. Do 8 reps; your coach rates only the timing, from 1 to 5.

Coach's cue: Kick, kick, kick, pull and go.

Bring: pool, coach

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Streamline Off Every Wall

Ages 14 and up · 15 min · Tactical · pool

Make a tight streamline after every turn in a short swim set, so it becomes a habit when you are tired.

1. Swim an easy 8 x 25 with a rest at each wall.
2. Every push-off starts in a tight streamline: hands stacked, arms on your ears.
3. Your coach watches and says "tight" or "loose" after each one.
4. Count the push-offs your coach called tight.

Coach's cue: Tight every wall, even when tired.

Bring: pool, coach

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Choose Your Kick Count

Ages 14 and up · 12 min · Tactical · pool

Try 2, 3 and 4 small kicks off the wall to find the breakout that feels smoothest, with your coach watching.

1. Push off in streamline and take 2 small kicks before your first stroke.
2. Next time take 3, then 4, coming up as soon as you want air.
3. Your coach tells you which one looked smoothest.
4. Do 3 rounds of the three, resting at the wall.

Coach's cue: Smooth beats long.

Bring: pool, coach

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Dryland Core

Ages 7 and up · 10 min · Physical · pool

Build a strong core out of the pool.

1. Plank for 20 to 30 seconds.
2. Superman hold for 15 seconds.
3. Flutter kicks for 20 seconds.
4. Repeat 3 times.

Coach's cue: Brace your belly, breathe.

Bring: mat

Band Shoulder Strength

Ages 7 and up · 8 min · Physical · indoors

Keep your shoulders strong and healthy for swimming.

1. Anchor a light band at chest height.
2. Pull it back slowly, squeezing your shoulder blades.
3. Do 12 reps.
4. Repeat for 3 sets.

Coach's cue: Slow and controlled.

Bring: resistance band

Easy Continuous Swim

Ages 7 and up · 10 min · Physical · pool

Swim without stopping at a pace you could keep talking at.

1. Choose your most comfortable stroke.
2. Swim steadily for 4 minutes.
3. Rest 1 minute.
4. Swim another 4 minutes.

Coach's cue: Long strokes, calm breathing.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Steady 25s on Short Rest

Ages 7 and up · 12 min · Physical · pool

Many short swims with short rests to build fitness gently.

1. Swim one length at a steady pace.
2. Rest 15 seconds.
3. Repeat 12 times.
4. Keep every length about the same time.

Coach's cue: Same pace, first to last.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Swim the Clock Minutes

Ages 7 and up · 10 min · Physical · pool

Swim for a set number of minutes in any stroke and stop to rest whenever you need to.

1. Pick any stroke you like.
2. Swim steadily for 2 minutes; stand or hold the wall to rest if you need.
3. Rest 1 minute.
4. Do 3 rounds and count your lengths.

Coach's cue: Keep moving; resting is part of training.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Kick and Float Rounds

Ages 7 and up · 10 min · Physical · pool

Kick a length, then rest by floating on your back, to build fitness while staying calm.

1. Kick one length with a board.
2. Float on your back for 15 seconds at the wall.
3. Kick back.
4. Do 8 lengths.

Coach's cue: Steady legs, calm breathing.

Bring: pool, kickboard

Safety: Swim only with a lifeguard or coach watching.

Animal Walks

Ages 7 and up · 8 min · Physical · indoors

Bear crawls, crab walks and seal drags build strong shoulders and core in a fun way.

1. Bear crawl across the room on hands and feet.
2. Crab walk back on your hands and feet, tummy up.
3. Seal drag across, pulling with your arms only.
4. Do 3 rounds.

Coach's cue: Strong middle, steady hands.

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Hollow Holds and Rocks

Ages 7 and up · 8 min · Physical · indoors

Make a banana shape on your back to build the core that keeps you flat in the water.

1. Lie on your back on the floor with your lower back pressed down.
2. Lift your arms and legs a little off the floor.
3. Hold for 10 seconds, or rock gently.
4. Rest and do 5.

Coach's cue: Lower back stays glued down.

Bring: mat

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Even Split Pacing

Ages 11 and up · 15 min · Tactical · pool

Learn to swim each part of a race at the same pace.

1. Swim 4 x 50 yards.
2. Aim for the same time on every 50.
3. Rest 30 seconds between each.
4. Write down the splits and compare.

Coach's cue: Smooth and steady beats fast then slow.

Bring: pool, pace clock

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Steady 100s

Ages 11 and up · 15 min · Physical · pool

Repeat 100s at a strong pace you can hold.

1. Swim 100 at a strong but controlled pace.
2. Rest 20 seconds.
3. Do 6 and keep the times within 3 seconds.
4. Note your average time.

Coach's cue: Strong and even.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Band Pulls and Rows

Ages 11 and up · 10 min · Physical · indoors

Strengthen the back of your shoulders on land to balance all the pulling in the pool.

1. Hold a band at chest height and pull it apart 12 times.
2. Anchor it and row 12 times.
3. Rest 30 seconds.
4. Do 3 rounds.

Coach's cue: Shoulders down, squeeze the blades.

Bring: resistance band

Pyramid Set

Ages 11 and up · 15 min · Physical · pool

Swim 25, 50, 75, 50 and 25 with short rests to build steady fitness.

1. Swim 25 easy, rest 15 seconds.
2. Swim 50, rest 20 seconds.
3. Swim 75, rest 25, then 50 and 25 again.
4. Do the pyramid twice with 2 minutes between.

Coach's cue: Same smooth pace up and down.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

IM Order 100s

Ages 11 and up · 15 min · Physical · pool

Swim a length of each stroke in race order: butterfly, backstroke, breaststroke, freestyle.

1. Swim 25 of each stroke in that order without stopping.
2. Use one-arm butterfly if full butterfly is too hard.
3. Rest 30 seconds.
4. Do 4 rounds in total.

Coach's cue: Clean change from stroke to stroke.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Jump Rope Rounds

Ages 11 and up · 10 min · Physical · indoors

A dryland heart and lungs builder you can do at home.

1. Jump rope for 45 seconds at an easy rhythm.
2. Walk for 30 seconds.
3. Do 6 rounds.
4. Try to keep the rope turning the whole 45 seconds.

Coach's cue: Small jumps on the balls of your feet.

Bring: jump rope

Safety: Land softly on two feet on a non-slip floor with space around you. Stop if your knees or ankles hurt.

Incline Push-Up Ladder

Ages 11 and up · 8 min · Physical · pool

Build pushing strength with hands raised, then lower as you get stronger.

1. Put your hands on a sturdy bench, body straight.
2. Do 3 push-ups, rest 15 seconds, then 4, then 5.
3. Keep your body in one straight line.
4. Rest 1 minute and repeat the ladder.

Coach's cue: One straight line, chest to the bench.

Bring: bench or sturdy step

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Side Plank Reach

Ages 11 and up · 8 min · Physical · indoors

Strengthen the sides of your body that drive the roll in freestyle and backstroke.

1. Lie on your side on one elbow, knees bent if you are new.
2. Lift your hips into a straight line.
3. Reach your top arm up and over your head, slow, 5 times.
4. Hold 20 seconds each side; do 3 rounds.

Coach's cue: Hips high, slow reach.

Bring: mat

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Vertical Kick

Ages 11 and up · 10 min · Physical · pool

Kick upright in deep water with your hands on your chest to build leg power.

1. In deep water, with a coach watching, float upright.
2. Cross your hands on your chest and flutter kick to keep your chin up.
3. Kick for 15 seconds, then rest on the wall for 30.
4. Do 6 rounds.

Coach's cue: Kick from the hips, chin up.

Bring: deep water, coach

Safety: Swim only with a lifeguard or coach watching.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Descending 100s

Ages 14 and up · 20 min · Physical · pool

Make each swim faster than the one before while tired.

1. Swim 100 at an easy pace.
2. Rest 20 seconds, then swim the next one 2 seconds faster.
3. Do 5 in a row getting faster.
4. Rest 2 minutes and repeat the set.

Coach's cue: Start honest so you can finish fast.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Negative Split 200s

Ages 14 and up · 20 min · Physical · pool

Swim the second half faster than the first.

1. Swim 200 and check the clock at halfway.
2. Make the second 100 faster than the first.
3. Rest 45 seconds.
4. Swim 4 of these.

Coach's cue: Hold back early, bring it home.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Pull-Up Progressions

Ages 14 and up · 12 min · Physical · court

Build pulling strength with holds, slow lowers and assisted pull-ups.

1. Hang from a bar for 15 seconds.
2. Jump to the top and lower for 5 seconds, 4 times.
3. Do band-assisted pull-ups for 4 to 6 reps.
4. Rest 1 minute; do 3 rounds.

Coach's cue: Shoulders packed, no swinging.

Bring: pull-up bar, resistance band

Safety: Have an adult check the bar is secure.

Light Ball Slams and Throws

Ages 14 and up · 10 min · Physical · pool

Explosive overhead work that carries over to starts and a strong catch.

1. Lift a light ball overhead and slam it to the floor 8 times.
2. Throw it overhead to a wall 8 times.
3. Rest 1 minute.
4. Do 3 rounds.

Coach's cue: Whole body, fast.

Bring: light medicine ball

Safety: Use a light ball that does not bounce back at your face.

Steady Long Swim With Stroke Count

Ages 14 and up · 20 min · Physical · pool

Swim long and steady while you keep your stroke count the same on every length.

1. Swim 400 freestyle at a steady pace.
2. Count your strokes on every fourth length.
3. Try to keep that number the same to the end.
4. Rest 1 minute and swim 200 more.

Coach's cue: Hold your shape when you get tired.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Kick Endurance 100s

Ages 14 and up · 15 min · Physical · pool

Build a kick that lasts to the end of a race.

1. Kick 100 with a board at a strong pace.
2. Rest 20 seconds.
3. Do 4, changing stroke kick each one.
4. Note your time for each.

Coach's cue: Kick from the hips the whole way.

Bring: pool, kickboard, pace clock

Safety: Swim only with a lifeguard or coach watching.

Broken 200

Ages 14 and up · 15 min · Physical · pool

Swim four 50s with very short rest to learn how a 200 race feels.

1. Swim 50 at your goal 200 pace.
2. Rest 10 seconds.
3. Repeat for four 50s and add up the swim time.
4. Rest 3 minutes; do it twice.

Coach's cue: Even pace, strong finish.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Split Squats and Bridges

Ages 14 and up · 12 min · Physical · pool

Build strong legs and hips for push-offs using only your body weight.

1. Do 8 slow split squats on each leg, front knee over your toes.
2. Lie on your back and do 12 glute bridges.
3. Do 8 single-leg bridges on each side.
4. Rest 1 minute; do 3 rounds.

Coach's cue: Slow down, strong up.

Bring: mat

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Band Shoulder Rotations

Ages 14 and up · 10 min · Physical · indoors

Keep your shoulders healthy with the small rotation muscles that swimmers use most.

1. Tie a light band at elbow height and hold it with your elbow at your side.
2. Rotate your hand out away from your belly 12 times.
3. Turn around and rotate in 12 times.
4. Do 3 sets each arm.

Coach's cue: Elbow glued to your side, slow.

Bring: light resistance band

Safety: Use a light band. This should feel easy to moderate, never painful.

Broad Jump and Stick

Ages 14 and up · 8 min · Physical · pool

Train an explosive start by jumping forward and freezing in streamline on landing.

1. Stand with feet hip-width apart, arms back.
2. Swing your arms and jump forward as far as is comfortable.
3. Land softly and snap your arms into streamline, holding 2 seconds.
4. Do 3 sets of 5 with full rest.

Coach's cue: Swing, jump, stick.

Bring: open space

Safety: Land softly on two feet on a non-slip floor with space around you. Stop if your knees or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Fast Kick Bursts

Ages 7 and up · 10 min · Physical · pool

Short bursts of fast kicking to feel what speed is like.

1. Hold a kickboard and kick easily for half a length.
2. Kick as fast as you can for the second half.
3. Rest 30 seconds.
4. Do 6 lengths.

Coach's cue: Small, fast kicks from the hips.

Bring: pool, kickboard

Safety: Only swim with a lifeguard or coach watching.

Push and Glide Races

Ages 7 and up · 8 min · Physical · pool

Feel how a tight streamline carries you off the wall to the flags.

1. Take a normal breath and push off the wall in a tight streamline.
2. Glide to the flags and come up there, or sooner if you want air.
3. Notice which arm squeeze made the glide feel smoothest.
4. Do 8 with an easy breath at the wall between each.

Coach's cue: Squeeze your ears with your arms.

Bring: pool

Safety: Only swim with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths or hold your breath to go further, and come up as soon as you want air.

Red Light, Green Light Kick

Ages 7 and up · 8 min · Physical · pool

Kick fast on green and float on red to feel how speed is switched on.

1. Hold a kickboard and listen to your coach.
2. Green means kick as fast as you can.
3. Red means stop kicking and float.
4. Play for 6 lengths.

Coach's cue: Fast feet, quiet splash.

Bring: pool, kickboard

Safety: Swim only with a lifeguard or coach watching.

Beat Your Own Clock

Ages 7 and up · 8 min · Physical · pool

Swim a short fast swim and try to beat the time you swam last week.

1. Push off the wall in streamline.
2. Swim fast to the middle of the pool while an adult times you.
3. Rest a full minute.
4. Do 4 and write down your best.

Coach's cue: Fast hands, long body.

Bring: pool, stopwatch

Safety: Swim only with a lifeguard or coach watching.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Dry-Land Flutter Legs

Ages 7 and up · 8 min · Physical · indoors

A dry-land drill for a room at home. Lie on your belly and flutter your straight legs fast and small, the leg speed that drives a fast swim.

1. Lie on your belly on a mat with your arms in streamline.
2. Lift your legs a little and flutter them fast and small for 15 seconds.
3. Rest 30 seconds.
4. Do 6 rounds, toes pointed.

Coach's cue: Small, fast and from the hips.

Bring: mat

Safety: Keep your back long; stop if your lower back aches.

Sprint 25s

Ages 11 and up · 15 min · Physical · pool

Short, fast swims to build speed.

1. Swim 25 yards at full speed.
2. Rest 30 seconds on the wall.
3. Repeat 8 times.
4. Write down each time.

Coach's cue: Fast hands, strong kick.

Bring: pool, pace clock

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Build Swims

Ages 11 and up · 12 min · Physical · pool

Start each length easy and finish it fast to learn changing gears.

1. Swim a length starting slowly.
2. Speed up every quarter so you finish at a sprint.
3. Rest 30 seconds.
4. Swim 8 lengths.

Coach's cue: Smooth to fast, never choppy.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Fast Hands Freestyle

Ages 11 and up · 12 min · Physical · pool

Lift your stroke rate for short bursts while you keep a good catch.

1. Swim half a length at your normal rate.
2. Swim the second half with quicker arms, still pulling all the way back.
3. Rest 30 seconds.
4. Do 8 lengths.

Coach's cue: Quick turnover, full pull.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Fast-Easy Tempo Swims

Ages 11 and up · 12 min · Physical · pool

Alternate fast and easy lengths to practise changing speed on purpose.

1. Swim one length fast.
2. Swim one length easy with long strokes.
3. Rest 30 seconds after each pair.
4. Do 6 pairs and keep the fast ones fast.

Coach's cue: Change gears, keep your form.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Quick Feet Line Hops

Ages 11 and up · 6 min · Physical · pool

Fast foot hops on land that build quick legs for kicking and push-offs.

1. Stand beside a line on the floor.
2. Hop side to side over it as fast as you can for 10 seconds.
3. Rest 30 seconds.
4. Do 6 rounds and count your hops.

Coach's cue: Light and quick.

Bring: tape or chalk line

Safety: Land softly on two feet on a non-slip floor with space around you. Stop if your knees or ankles hurt.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Broken 50s

Ages 14 and up · 15 min · Physical · pool

Swim a 50 at race pace with a short break in the middle.

1. Sprint one length at your 50 race pace.
2. Rest 10 seconds at the wall.
3. Sprint the second length.
4. Rest 2 minutes; do 5 rounds.

Coach's cue: Hold your stroke rate on the second length.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Dive 15s

Ages 14 and up · 15 min · Physical · pool

Time your start and breakout to the 15 meter mark.

1. Start from the blocks on a signal, or from in the water if your coach has not checked you off for starts.
2. A coach times you to the 15 meter mark.
3. Rest fully between starts.
4. Do 6 and record your best.

Coach's cue: Explode, streamline, break out fast.

Bring: pool with starting blocks, stopwatch

Safety: Starts only with a coach. Never dive into shallow water: start from in the water unless your coach has checked you off for starts and the water at that end is deep enough. Only swim with a lifeguard or coach watching.

Race Pace 25s From a Push

Ages 14 and up · 15 min · Physical · pool

Swim at race speed from a push-off and rest fully so every length is fast.

1. Push off the wall in streamline.
2. Swim one length at race pace with a strong breakout.
3. Rest 60 to 90 seconds.
4. Do 6 and record each time.

Coach's cue: Quality over quantity.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Stroke Rate Ladder

Ages 14 and up · 15 min · Physical · pool

Step up your stroke rate across four lengths while keeping your stroke long.

1. Swim length 1 smooth, length 2 a little faster.
2. Swim length 3 faster again and length 4 at race speed.
3. Rest 1 minute.
4. Do 3 ladders and count strokes on the last length.

Coach's cue: Faster arms, same length of pull.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Breakout Bursts

Ages 14 and up · 12 min · Physical · pool

Sprint the first strokes after your push-off, the fastest part of every length.

1. Push off and kick to your normal breakout spot.
2. Take 6 very fast strokes at the surface.
3. Swim easy to the end.
4. Rest 45 seconds; do 8.

Coach's cue: Explode out, then hold it.

Bring: pool, cones or flags

Safety: Swim only with a lifeguard or coach watching. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Race Visualization

Ages 7 and up · 8 min · Tactical · pool

Practice your race in your mind, sitting quietly on land, before you swim it.

1. Close your eyes and picture your start.
2. See each lap and each turn going well.
3. Picture the finish and hearing the cheers.
4. Take 3 slow breaths before you open your eyes.

Coach's cue: See it, feel it, then swim it.

Pre-Race Breathing

Ages 7 and up · 5 min · Tactical · pool

Use slow breathing to calm nerves before you swim.

1. Sit or stand quietly on the deck.
2. Breathe in for 4 counts and out for 6.
3. Do 10 slow breaths.
4. Say one simple cue for your race.

Coach's cue: Slow breath out, relaxed shoulders.

One Good Thing Log

Ages 7 and up · 5 min · Tactical · indoors

After practice, write or draw one thing that went well and one thing to try next time.

1. Sit down with a grown-up after practice.
2. Write or draw one thing you did well.
3. Write one thing you want to try next time.
4. Read last time to see how you did.

Coach's cue: Notice the good first.

Bring: notebook

Meet Day Checklist

Ages 7 and up · 6 min · Tactical · pool

Pack your own bag with a grown-up so meet day feels calm and ready.

1. Make a list: suit, cap, two goggles, towel, water, snack.
2. Pack each thing and tick it off.
3. Add one thing that makes you feel happy, like a favourite towel.
4. Put the list in the bag for next time.

Coach's cue: Ready bag, calm mind.

Bring: swim bag

Stroke Count Focus Game

Ages 7 and up · 8 min · Tactical · pool

Practise paying attention by counting your strokes on each length.

1. Swim one length and count every stroke.
2. Tell your coach the number at the wall.
3. Swim again and try to land on the same number.
4. Do 6 lengths.

Coach's cue: Count and stay in the moment.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Race Plan Card

Ages 11 and up · 8 min · Tactical · pool

Write a short plan at home for each part of your race so you have something to focus on.

1. Pick one event.
2. Write one cue for the start, one for the middle and one for the finish.
3. Read it before a practice swim.
4. Afterwards, note what you actually did.

Coach's cue: One cue per part of the race.

Bring: notebook

Reset After a Tough Swim

Ages 11 and up · 6 min · Tactical · pool

A simple routine to let go of a tough swim before your next one: mistakes are how we learn.

1. Take three slow breaths on the deck.
2. Name one thing that went wrong without blaming yourself.
3. Name one thing you will do next time.
4. Then turn your attention to the next event.

Coach's cue: Learn it, then leave it.

Read the Pace Clock

Ages 11 and up · 10 min · Tactical · pool

Learn to leave on the right second and read your own time so you can manage any set.

1. Watch the pace clock and leave the wall on the top.
2. Swim one length and read the clock when you touch.
3. Work out your time and leave again on the next 30.
4. Do 8 and say each time out loud.

Coach's cue: Eyes on the clock, own your set.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Three Cue Swims

Ages 11 and up · 12 min · Tactical · pool

Pick three short words to focus on in each part of a swim, then use them.

1. Choose a cue for the start, the middle and the finish, such as push, long, finish.
2. Swim 50 saying the cue in your head at each part.
3. Rest 30 seconds and tell your coach which cue helped most.
4. Do 6 rounds in total.

Coach's cue: One word at a time.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Warm-Up Routine Rehearsal

Ages 11 and up · 10 min · Tactical · pool

Build your own meet warm-up and practise it so race day feels familiar.

1. With your coach, write a short warm-up: easy swim, drills, two fast 25s.
2. Swim it at practice exactly as written.
3. Note how your body feels afterwards.
4. Keep the same routine at your next meet.

Coach's cue: Same routine, same calm.

Bring: pool, notebook

Safety: Swim only with a lifeguard or coach watching.

Goal Pace Rehearsal

Ages 14 and up · 15 min · Tactical · pool

Practice swimming at exactly your goal race pace so it feels familiar on race day.

1. Work out your goal time per length.
2. Swim 6 lengths one at a time, each at that exact pace.
3. Rest 30 seconds between.
4. Count how many were within one second.

Coach's cue: Feel the pace; do not chase it.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Pressure Finish Sets

Ages 14 and up · 15 min · Tactical · pool

Practice finishing hard when you are tired and it counts.

1. Swim 75 at a steady pace.
2. With no rest, sprint the last 25 as if for a touch-out.
3. Rest 90 seconds.
4. Do 5 rounds and finish every one on a full stroke.

Coach's cue: Head down, finish on the wall.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Splits Review With Your Coach

Ages 14 and up · 10 min · Tactical · pool

Look at your 50 splits from a race to see where it went well and what to change.

1. Write down your splits from a recent race.
2. Mark the fastest and slowest parts.
3. With your coach, pick one change for next time.
4. Compare only with your own earlier swims.

Coach's cue: Facts, then one change.

Bring: meet results or notebook

Self-Talk Swap

Ages 14 and up · 8 min · Tactical · pool

Turn worried thoughts before a race into short, helpful cues.

1. Write down a worry you sometimes have before racing.
2. Next to it, write a calm cue you can say instead.
3. Practise saying the cue during a hard set.
4. Keep your best three cues in your bag.

Coach's cue: Swap the worry for a cue.

Bring: notebook

Controlled First Half

Ages 14 and up · 15 min · Tactical · pool

Practise starting a 100 in control so you have speed left for the finish.

1. Swim the first 50 at a pace you planned with your coach.
2. Swim the second 50 as fast as you can hold good form.
3. Rest 2 minutes and check both splits.
4. Do 4 rounds in total.

Coach's cue: Patience early, power late.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.