Game version
Pool follow-the-leader: one person leads a movement and the group copies. Swap the leader each time, with a lifeguard or coach watching.
Ball Dribble Sprints
Sprint with the ball controlled between your arms.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Dribble a ball head-up for one length at full speed.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool, water polo ball
- Level · skill
- Advanced · Swimming
The steps
How it works
- Dribble a ball head-up for one length at full speed.
- Keep the ball in front of your face with your bow wave.
- Rest 45 seconds.
- Do 8 lengths.
Coaching point
Short strokes, elbows high around the ball.
Safety: Only swim 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 like an ocean.
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
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