Game version
Eyes-up swim-and-pass: swim a short distance with the ball in front and pass it to a partner. Swap, with a coach watching.
Head-Up Freestyle
Swim with your head up and the ball in front of you.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Swim 25 yards with your head up, pushing the ball.
Core: Medium. Beat only your own smooth control.
- Ages
- 7 and up
- Time
- 10 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool, water polo ball
- Level · skill
- Beginner · Swimming
The steps
How it works
- Swim 25 yards with your head up, pushing the ball.
- Keep a fast, short stroke.
- Rest 20 seconds.
- Do 6 lengths.
Coaching point
Eyes forward, fast hands.
Safety: Swim only with a lifeguard on duty, a coach or adult nearby and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (short), Core (medium), More (a little longer). Beat only your own smooth control.
Story
You are a ship carrying treasure across the harbor.
My best
Beat your own count
Beat only your own smooth control. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.