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.
Press and Go Sets
Hold a defensive press, then swim the length, over and over like a real game.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a defensive ready position with hands up for 15 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 15 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool, pace clock
- Level · skill
- Advanced · Swimming
The steps
How it works
- Hold a defensive ready position with hands up for 15 seconds.
- Swim one length hard head-up.
- Tread 15 seconds, then swim back easy.
- Do 6 rounds; rest 2 minutes; repeat.
Coaching point
Recover on the move.
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 (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
Free for families and teams
Save this drill to your child or team, free
Sign up and the free water polo week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
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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.