Prone streamline
Hold a long, controlled face-down streamline. The timer stops when the agreed position changes.
DRY TEST · ATHLETE OVERVIEW
Three holds. Clear positions. Your own baseline.
You will complete three supervised holds using a stopwatch, wall and floor. The timer records how long you keep the required position while breathing normally—not how long you can struggle through a changed position.Plank or push-up hold
Your coach chooses the safe variant and records it. Scores from different variants are not compared.
Wall-sit streamline
Maintain the agreed leg position and your best pain-free overhead streamline at the same time.
WHAT YOUR RESULT MEANS
Seconds plus position quality
Your coach records each station separately, your exact variant and why the timer stopped. Age groups help organize results, but there is no universal pass/fail time. The most useful comparison is you versus your earlier result under the same setup.This test does not define your swimming potential.
Hold times do not directly measure peak force, rate of force development, wall-push power or swimming speed. They are one part of a broader coach-athlete picture.