Name
Handstand Rewind
One-Liner
Push off the wall toward the T mark as if you’re going to do a handstand, but instead plant your hands on the bottom and launch yourself backward to hit the wall with your feet.
Success Criteria
Successfully push off the wall, plant your hands on the pool bottom at the chosen distance, and propel yourself backward to touch the wall with your feet — all while keeping your body straight and controlled.
Failure Criteria
Failing to reach the wall with your feet, losing body alignment (bending at the hips or knees), or not planting your hands firmly enough to generate backward momentum.
Core Skill
Body position, core line, and proprioception. This challenge helps swimmers develop the balance and strength to keep their legs straight while moving backward through the water — a skill that translates directly into better freestyle and backstroke streamlining.
Who
Swim team members or advanced swimmers who are comfortable with handstands and basic underwater movement. Suitable for ages 8 and up.
What
A self-directed challenge where swimmers start at the wall, push off toward the T mark, plant their hands on the bottom at a chosen distance, and then push backward to return to the wall feet-first. The challenge can be made easier or harder by adjusting where the hands are placed.
How
- Start at the wall in a streamlined push-off position.
- Push off toward the T mark as if you’re going into a handstand.
- Instead of going into a handstand, plant both hands firmly on the pool bottom at your chosen distance.
- Push off the bottom with your hands, driving your body backward toward the wall.
- Keep your legs straight and together as you travel backward.
- Touch the wall with your feet to complete the challenge.
Difficulties Instructors Might Face
Some swimmers may struggle with body control and end up bending at the hips or knees, which reduces backward momentum. Encourage them to keep a tight core and straight legs. Others might not push hard enough with their hands to reach the wall — remind them to use a firm, explosive push. Also, ensure the pool bottom is non-slip and the water depth is appropriate (chest-deep or shallower) for safe hand placement.
This challenge was invented by a swimmer on the team, and it quickly became a favorite. Kids love doing it on their own during sets or while waiting for their interval. It’s a fun way to build body awareness and core strength without it feeling like work.
Have you played this game? Share your experiences with a comment or picture!