Game version
Stroke spotters: one swims a length while the partner on deck watches for one thing (long arms or a smooth kick) and shares what they liked. Swap, with an adult watching.
Stroke Shapes on Land
Practice the arm paths of all four strokes standing in your living room.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand tall and do 10 slow freestyle arm circles forward.
Core: Full stroke. Beat your own count of strokes per length by one fewer, comfortably.
- Ages
- 7 and up
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Nothing to bring
- Level · skill
- Beginner · Stroke Technique
The steps
How it works
- Stand tall and do 10 slow freestyle arm circles forward.
- Do 10 backstroke arm circles with your pinky leading up.
- Do 10 small breaststroke sweeps out, in and forward.
- Finish with 10 two-arm butterfly circles.
Coaching point
Slow and big, then smooth.
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 focus: Less (kick only), Core (full stroke), More (full stroke with a smooth breathing rhythm). Beat your own count of strokes per length by one fewer, comfortably.
Story
You are a dolphin gliding through the water with long, smooth strokes.
My best
Beat your own count
Beat your own count of strokes per length by one fewer, comfortably. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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