14U swimming practice plans (ages 13 and 14)

Swimming Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Bilateral Breathing 10 min

1. Swim easy freestyle for 25 yards.
2. Breathe every 3 strokes to alternate sides.
3. Keep your head low with one goggle in the water.
4. Do 6 lengths.

Coaching point: Roll to breathe, stay low.

Safety: Swim only with a lifeguard on duty, a coach or adult nearby and, under 14, a grown-up within arm’s reach.

Backstroke Flags Count 10 min

1. Swim backstroke and start counting strokes as you pass under the flags.
2. Touch the wall with your hand and remember the number.
3. Do it 4 more times and see if the number stays the same.
4. Use that count for your turn.

Coaching point: Flags, count, turn.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Body Dolphin Without Arms 10 min

1. Push off on your front with arms by your sides.
2. Press your chest down, then let your hips rise.
3. Let the wave finish in a small kick.
4. Breathe by lifting your chin; do 6 half lengths.

Coaching point: Chest presses, hips follow.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Band Pulls and Rows 6 min

1. Hold a band at chest height and pull it apart 12 times.
2. Anchor it and row 12 times.
3. Rest 30 seconds.
4. Do 3 rounds.

Coaching point: Shoulders down, squeeze the blades.

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Swimming Cool-Down Stretches, Ages 11 to 13 4 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
8. Chest: forearm on a doorframe or wall at shoulder height, then turn your body gently away until the front of the shoulder feels a stretch. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Swimming Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Build Swims 16 min

1. Swim a length starting slowly.
2. Speed up every quarter so you finish at a sprint.
3. Rest 30 seconds.
4. Swim 8 lengths.

Coaching point: Smooth to fast, never choppy.

Safety: Only swim with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Race Plan Card 11 min

1. Pick one event.
2. Write one cue for the start, one for the middle and one for the finish.
3. Read it before a practice swim.
4. Afterwards, note what you actually did.

Coaching point: One cue per part of the race.

Pull, Breathe, Kick, Glide 16 min

1. Push off and glide with arms forward.
2. Sweep your hands out and in as your head lifts to breathe.
3. Shoot your hands forward, then kick your heels round and back.
4. Glide for a count of two; swim 6 lengths.

Coaching point: Pull, breathe, kick, glide.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Breaststroke Pullout 5 min

1. Push off and glide in streamline.
2. Pull your arms all the way to your thighs and glide.
3. Bring your hands up close to your body, kick once and rise.
4. Do 8 rounds in total.

Coaching point: Glide, pull, glide, kick.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Swimming Cool-Down Stretches, Ages 11 to 13 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
8. Chest: forearm on a doorframe or wall at shoulder height, then turn your body gently away until the front of the shoulder feels a stretch. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.