Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Dry-Land Flutter Legs
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.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your belly on a mat with your arms in streamline.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Speed
The steps
How it works
- Lie on your belly on a mat with your arms in streamline.
- Lift your legs a little and flutter them fast and small for 15 seconds.
- Rest 30 seconds.
- Do 6 rounds, toes pointed.
Coaching point
Small, fast and from the hips.
Safety: Keep your back long; stop if your lower back aches.
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.