1. Free printables
  2. Diving
  3. Ages 4 to 6

A week of diving at home: ages 4 to 6

3 sessions of 15 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Pencil Jumps on the Grass + Animal Parade

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. ✏️ Pencil Jumps on the Grass3 min
  3. 🐻 Animal Parade3 min
  4. 🤲 Big Ball Catch3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Let the child be the coach for a turn: show the grown-up how to do “Pencil Jumps on the Grass”, then swap.

DrillsDiving Warm-Up Games, Ages 4 to 6Pencil Jumps on the GrassAnimal ParadeBig Ball CatchDiving Calm-Down Stretches, Ages 4 to 6

Session 2

Rocket Run + Pencil Jumps on the Grass

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. 🚀 Rocket Run3 min
  3. ✏️ Pencil Jumps on the Grass3 min
  4. 🦸 Superhero Stretch3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Play “Rocket Run” as a “my turn, your turn” game with a grown-up. Everyone takes a turn and every try gets a cheer.

DrillsDiving Warm-Up Games, Ages 4 to 6Rocket RunPencil Jumps on the GrassSuperhero StretchDiving Calm-Down Stretches, Ages 4 to 6

Session 3

Big Ball Catch + Rocket Run

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. 🤲 Big Ball Catch3 min
  3. 🚀 Rocket Run3 min
  4. 🐸 Frog Jump the River3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Add a helper: a favorite toy joins in “Big Ball Catch” and cheers for every try. Everyone gets a turn.

DrillsDiving Warm-Up Games, Ages 4 to 6Big Ball CatchRocket RunFrog Jump the RiverDiving Calm-Down Stretches, Ages 4 to 6

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 4 to 6: Baseball · Basketball · Bowling · Cheer · Cross Country · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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