Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Band Pulls and Rows
Strengthen the back of your shoulders on land to balance all the pulling in the pool.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a band at chest height and pull it apart 12 times.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Resistance band
- Level · skill
- Developing · Endurance
The steps
How it works
- Hold a band at chest height and pull it apart 12 times.
- Anchor it and row 12 times.
- Rest 30 seconds.
- Do 3 rounds.
Coaching point
Shoulders down, squeeze the blades.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the pool deck like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free swimming week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.