Game version
Shadow swim: stay between your partner and the goal with your arms in a good position, with no holding or contact. Swap often.
Goalie Ready and Side-to-Side
For goalies: hold a ready position and slide along the goal line using your legs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Tread in the middle of the goal, hands up and out of the water.
Core: Swims slowly. Beat your own run of steady shadows.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool, goal
- Level · skill
- Developing · Defense
The steps
How it works
- Tread in the middle of the goal, hands up and out of the water.
- Slide to one post with your legs, then to the other.
- Keep your chest facing out the whole time.
- Do 10 crossings, rest, then 10 more.
Coaching point
Hands up, legs move you.
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 (partner floats), Core (swims slowly), More (changes direction). Beat your own run of steady shadows.
Story
You are a dolphin guarding the reef.
My best
Beat your own count
Beat your own run of steady shadows. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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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.