Drill library
Swimming drills
49 free Swimming drills, each with the setup, how it runs, what to coach, and how to make it harder or easier. Pick a skill or filter by age, level and squad size.
49 drills
BackstrokeBackstroke rotation and hand entryShoulder-to-chin kicking, single-arm and full-stroke backstroke that link body roll with a little-finger-first entry in line with the shoulder.15 min · 1–16 players · U8+
BackstrokeKickBackstroke six-kick switchSix kicks on one side, switch arms, six on the other: rotation and a steady kick.10 min · 1–12 players · U8+
BackstrokeStarts & turnsBackstroke start and counting strokes from the flagsPractise a legal in-water backstroke start, surface inside 15 m, then learn your own stroke count from the flags to the wall.15 min · 1–12 players · U11+
BackstrokeStarts & turnsBackstroke turn using the flagsUse a stroke count from the flags to time a legal backstroke tumble turn: one continuous pull on the front, then straight over.15 min · 1–12 players · U11+
Water confidenceBlowing bubbles and face in the waterRipples on the surface, then lips, nose and mouth, then the whole face: the breath control every stroke is built on.10 min · 1–8 players · U4+
BreaststrokeKickBreaststroke kick on the backKick breaststroke legs lying on the back, where swimmers can see their knees and feel the heels brush the fingertips.12 min · 1–16 players · U8+
BreaststrokeBreaststroke pull, kick, glideTwo-second glide between strokes to lock in the pull, breathe, kick, glide timing.10 min · 1–12 players · U7+
BreaststrokeStarts & turnsBreaststroke pullout sequenceLearn the legal breaststroke pullout off the wall: streamline glide, one pull to the thighs with a single dolphin kick, then one kick to the surface.15 min · 1–12 players · U10+
BreaststrokeBreaststroke timing at speedBuild breaststroke from easy to race speed, keeping the pull, breathe, kick, stretch order as the glide shortens.25 min · 1–12 players · U15+
ButterflyButterfly body dolphin and one-arm flyBody dolphin from the chest, then one-arm butterfly, so swimmers feel the wave and two kicks per stroke before trying full fly.20 min · 1–16 players · U9+
ButterflyButterfly full-stroke timingShort bursts of full butterfly mixed with freestyle, building to a length of fly with two kicks per stroke and a two-hand touch.20 min · 1–12 players · U10+
Cool-downCool-down and reviewEasy swimming, a back float and gentle stretches to bring the breathing down, then a quick review at the wall of what went well and what to practise.8 min · 1–16 players · U8+
Starts & turnsDive start progression in deep waterBuild a safe, shallow racing dive in four stages, from sitting on the edge to a standing start, at the deep end only.20 min · 2–12 players · U11+
Fitness & agilityWarm-upDryland shoulder care and coreA body-weight and band circuit on dry land that strengthens the small shoulder muscles and the trunk swimmers rely on.25 min · 1–12 players · U14+
Warm-upFitness & agilityDynamic warm-up on deck and in the waterFive minutes of moving warm-up on deck, then easy mixed swimming, kick and drill, and build lengths to get ready for the main set.15 min · 1–24 players · U8+
FreestyleFirst freestyle arms and side breathingWindmill arms and a side breath with the ear on the arm, built up walking and with a board before a few strokes of full freestyle.15 min · 1–8 players · U6+
KickFlutter kick with a floatLong, loose flutter kick learnt at the wall, then kicked across with a board on the front and hugging a float on the back.12 min · 1–10 players · U5+
FreestyleFreestyle bilateral breathingBuild a relaxed breath to both sides: weaker-side lengths first, then breathing every third stroke without lifting the head.15 min · 1–16 players · U8+
FreestyleFreestyle catch-upOne arm waits in front until the other catches up, building a long stroke and good timing.10 min · 1–12 players · U7+
FreestyleFreestyle high-elbow catchFront sculling, single-arm and full-stroke lengths that teach the forearm to hold the water with the elbow above the hand.20 min · 1–16 players · U10+
FreestyleRacing & pacingFreestyle tempo and stroke rateSwim 50s at rising tempos while a partner counts strokes, to find the quickest rate that still holds a long, catching stroke.30 min · 2–12 players · U16+
Starts & turnsRacing & pacingIM turns: fly-to-back, back-to-breast and breast-to-freePractise the three individual medley changeover turns with legal touches and a fast push-off into the next stroke.30 min · 1–12 players · U15+
Racing & pacingStarts & turnsIndividual medley transitionsRehearse the three IM changeovers (fly to back, back to breast, breast to free) with the correct touch at each wall.20 min · 1–12 players · U12+
KickWarm-upKick sets with a boardFreestyle kick on a board in 25 m repeats, building the kick from the hips.10 min · 1–12 players · U6+