Game version
Sled team: a partner holds the band with light tension while you lean and drive. Swap every turn.
Partner Band Resisted Starts
A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Loop the band around your hips; your partner holds the ends behind you.
Core: Light. Stop if your form slips.
- Ages
- 13 and up
- Time
- 12 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Long resistance band or belt, partner
- Level · skill
- Advanced · Swimming
The steps
How it works
- Loop the band around your hips; your partner holds the ends behind you.
- Your partner gives light tension, enough to lean into, not to stop you.
- Drive forward with short, strong steps for 10 yards; your partner walks behind.
- Do 5 reps, then 2 free starts without the band.
Coaching point
Lean in, punch the knees.
Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Make it fun
Play it, don't drill it
Challenge
Pick a band: Less (lightest), Core (light), More (a little longer push). Stop if your form slips.
Story
You are a husky pulling a sled through the snow.
My best
Beat your own count
Stop if your form slips. 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 water polo 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.