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.
Hips-Up Defensive Position
Stay flat on the water with your hips high so you can move in any direction.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your front with your head up and hips at the surface.
Core: Swims slowly. Beat your own run of steady shadows.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool
- Level · skill
- Beginner · Defense
The steps
How it works
- Lie on your front with your head up and hips at the surface.
- Scull and kick lightly to hold the position.
- On a clap, sprint 3 strokes and reset.
- Do 10 reps.
Coaching point
Hips high, eyes up.
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 (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
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