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.
Track Start From the Block
Use one foot forward and one back on the block for a fast, controlled forward start.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Only after your coach has checked you off for starts and the water is deep enough.
Core: To the second. Aim for a long, relaxed glide.
- Ages
- 14 and up
- Time
- 15 min
- Space
- Pool
- Bring
- Pool with starting blocks, coach
- Level · skill
- Advanced · Starts & Turns
The steps
How it works
- Only after your coach has checked you off for starts and the water is deep enough.
- Front toes curl over the edge, back foot on the wedge.
- On the signal, drive out and enter through one hole.
- Do 6 with full rest.
Coaching point
Hips up and out, one hole entry.
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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