Game version
Glide game: from the wall, push off and glide to a floating ring, then your partner goes. The pair collects ten smooth glides, with an adult watching.
Kneeling Start Progression
Learn a safe entry for forward starts by starting low from the edge of the deep end.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Your coach chooses deep water and stands with you.
Core: To the second. Aim for a long, relaxed glide.
- Ages
- 11 and up
- Time
- 10 min
- Space
- Pool
- Bring
- Pool, coach
- Level · skill
- Developing · Starts & Turns
The steps
How it works
- Your coach chooses deep water and stands with you.
- Kneel on one knee at the edge with your arms in streamline over your head.
- Tip forward and enter fingers first, through one hole in the water.
- Glide to the surface; do 6.
Coaching point
Hands first, head between the arms.
Safety: Starts only with a coach. SSTracker rule: under 11 stays on push-offs from the wall, with no racing starts. USA Swimming: a swimmer who is not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet. Never dive into shallow water. Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (to the first flag), Core (to the second), More (to the third). Aim for a long, relaxed glide.
Story
You are a seal launching from a rock into the sea.
My best
Beat your own count
Aim for a long, relaxed glide. Only your own number counts: today against last time.
Practice makes progress
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