Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Band Shoulder Rotations
Keep your shoulders healthy with the small rotation muscles that swimmers use most.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Tie a light band at elbow height and hold it with your elbow at your side.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Light resistance band
- Level · skill
- Advanced · Endurance
The steps
How it works
- Tie a light band at elbow height and hold it with your elbow at your side.
- Rotate your hand out away from your belly 12 times.
- Turn around and rotate in 12 times.
- Do 3 sets each arm.
Coaching point
Elbow glued to your side, slow.
Safety: Use a light band. This should feel easy to moderate, never painful.
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
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