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.
Dry-Land Hands-Up Defense
A dry-land drill for a room at home. Sit on a chair doing eggbeater circles while one arm stays straight up, the way a defender blocks a passing lane.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit on the edge of a chair, knees wide.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Chair
- Level · skill
- Beginner · Defense
The steps
How it works
- Sit on the edge of a chair, knees wide.
- Do eggbeater circles with your feet.
- Hold one arm straight up for 10 seconds, then switch.
- Do 6 rounds.
Coaching point
Legs busy, arm tall.
Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.
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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