Swimming drills for 14 year olds

At 14

The age at a glance

This year

Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet.

Drills this year

Advanced drills start this year, and so do the drills SSTracker holds back until 14, such as box jumps and any drill with contact.

Starts

Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet.

In the water

From 14, SSTracker no longer asks for a grown-up within arm's reach; a lifeguard or certified coach still watches every swim.

Breath

No breath-holding games or contests. One normal breath before going under, no fast breathing, and come up when you want air.

At 14

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

At home

SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between.

30 drills

Drills for 14 year olds

Every drill here is one the app opens for 14 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.

What you need at home

What you need at home at 14

27 of the 98 swimming drills for 14 year olds work at home, in a room, garage or yard. Most used: mat (6 of the 27 drills), notebook (3), resistance band (3), bench or sturdy step (1), flat surface (1), jump rope (1), light medicine ball (1), light resistance band (1). 6 drills need nothing but space.

• Animal WalksAges 7 and up · 8 min
• Pre-Race BreathingAges 7 and up · 5 min
• Race VisualizationAges 7 and up · 8 min
• Reset After a Tough SwimAges 11 and up · 6 min
• Stroke Shapes on LandAges 7 and up · 6 min
• Band Pulls and RowsAges 11 and up · 10 min
• Band Shoulder RotationsAges 14 and up · 10 min
• Band Shoulder StrengthAges 7 and up · 8 min

New at 14

Drills that open at 14

These drills join the list at 14: the app opens them from this age, by its level and age rules. They were not on the page for 13 year olds.

• Band Shoulder RotationsAges 14 and up · 10 min
• Breakout BurstsAges 14 and up · 12 min
• Breakout TimingAges 14 and up · 12 min
• Broad Jump and StickAges 14 and up · 8 min
• Broken 200Ages 14 and up · 15 min
• Broken 50sAges 14 and up · 15 min
• Butterfly 3-3-3Ages 14 and up · 15 min
• Choose Your Kick CountAges 14 and up · 12 min

Questions parents ask

Swimming for 14 year olds: questions and answers