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.
Dryland Core and Legs
A strong core and legs help you stay high in the water.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Plank for 20 to 30 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Swimming
The steps
How it works
- Plank for 20 to 30 seconds.
- Do 15 bodyweight squats.
- Hold a wall sit for 20 seconds.
- Repeat twice.
Coaching point
Strong legs, strong core.
Safety: Keep your back flat and 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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