Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Hollow Holds and Rocks
Make a banana shape on your back to build the core that keeps you flat in the water.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your back on the floor with your lower back pressed down.
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 · Endurance
The steps
How it works
- Lie on your back on the floor with your lower back pressed down.
- Lift your arms and legs a little off the floor.
- Hold for 10 seconds, or rock gently.
- Rest and do 5.
Coaching point
Lower back stays glued down.
Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.
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
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