Diving drills at home for 11 year olds

At a glance

At 11

35 diving drills the app opens for an 11 year old work at home, across 6 skills.

How long

One home session of about 30 minutes; SSTracker never plans more than 45 minutes for an 11 year old.

How often

At most 4 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.

What you need

Most used: mat (14 of the 35 drills), mat or grass (4), line on the floor (3), notebook (3), low step (2), tape or chalk line (2), mirror or camera (1), rail (1). 5 drills need nothing but space. 6 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

35 at-home drills

Diving drills for 11 year olds to do at home

Every drill below is one the app opens for an 11 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

approach & start

Approach & Start

• Heels-Off Step BalanceAges 11 and up · 8 min
• Hurdle Knee Drive HopsAges 11 and up · 10 min
• Hurdle Rhythm ClapAges 11 and up · 8 min

entry

Entry

• Flat Hand GrabAges 7 and up · 6 min
• Hand Grab Freeze GameAges 7 and up · 6 min
• Lying Line-Up on a MatAges 7 and up · 6 min

focus & courage

Focus & Courage

• Build Your Pre-Dive RoutineAges 11 and up · 8 min
• Helpful Self-TalkAges 11 and up · 8 min
• Nerves ThermometerAges 11 and up · 8 min

line & form

Line & Form

• Mirror Shape CheckAges 11 and up · 8 min
• Pike Stretch RoutineAges 11 and up · 10 min
• Straddle StretchAges 11 and up · 10 min

spin & flight

Spin & Flight

• Quick Tuck SnapsAges 11 and up · 8 min
• V-Sit Pike HoldAges 11 and up · 8 min
• Hollow Body HoldAges 7 and up · 6 min

A 30-minute session

A home diving session for an 11 year old

A warm-up, 2 drills and a cool-down, 30 minutes in all. Do it up to 4 days a week, with rest days between.

1. 1Diving Warm-Up, Ages 11 to 13A 10-minute moving warm-up for diving players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then diving moves, with a note on growth spurts.10 min
2. 2Floor Hurdle WalkWalk tall, knee up, land together.8 min
3. 3Standing Start PositionStill, tall, ready.6 min
4. 4Diving Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for diving players aged 11 to 13 after training: stretches for the legs, hips, arms and sides, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

At 11

What changes in diving training at 11

13 at-home drills join the list at 11.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.

The week

Fitting diving into a week at 11

At 11 the limit is 11 hours of organized sport a week. If you count home sessions against it to be safe, 4 sessions of 30 minutes is 2 hours, which leaves 9 for team practice and games. Even 4 days at the app's longest, 45 minutes, is 3 hours.

The research behind it

• Ages 6 to 12 are the "sampling years": high play, low deliberate practice.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers