Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Vertical Kick
Kick upright in deep water with your hands on your chest to build leg power.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
In deep water, with a coach watching, float upright.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Space
- Pool
- Bring
- Deep water, coach
- Level · skill
- Developing · Endurance
The steps
How it works
- In deep water, with a coach watching, float upright.
- Cross your hands on your chest and flutter kick to keep your chin up.
- Kick for 15 seconds, then rest on the wall for 30.
- Do 6 rounds.
Coaching point
Kick from the hips, chin up.
Safety: 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 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
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free swimming week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.