At-home drills
Diving
13 year olds

Diving drills at home for 13 year olds

A 13 year old can practice approach & start, entry and focus & courage at home with 35 diving drills picked for the age. Keep a session to about 40 minutes, up to 5 days a week, with rest days between. Why: 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).

A parent's page for a 13 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 13: 35 diving drills the app opens for a 13 year old work at home, across 6 skills.
How long: One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 13 year old.
How often: At most 5 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 13 hours for a 13 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 13 year olds to do at home

Every drill below is one the app opens for a 13 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

entry

Entry

focus & courage

Focus & Courage

line & form

Line & Form

spin & flight

Spin & Flight

A 38-minute session

A home diving session for a 13 year old

A warm-up, 3 drills and a cool-down, 38 minutes in all. Do it up to 5 days a week, with rest days between.

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
2Tuck and Pike ShapesSmall tuck, long pike.8 min
3Hollow Body HoldLow back glued down.6 min
4Quick Tuck SnapsFast in, slow out.8 min
5Diving 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 13

What changes in diving training at 13

The app opens advanced (level 3) drills at 13.

13 is the first year of advanced drills in SSTracker's age gate.

The app opens the same 35 at-home drills at 13 as at 12; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 13 hours for a 13 year old, with two rest days a week.

The week

Fitting diving into a week at 13

At 13 the limit is 13 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 9.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.
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

What diving drills can a 13 year old do at home?

35 drills the app opens at 13 work at home. A few to start with: Standing Start Position, Statue Start Game and Tiptoe Line Walk. 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.

How long should a 13 year old practice diving at home?

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 13 year old. At most 5 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 13 hours for a 13 year old, with two rest days a week.

What do you need to practice diving at home at 13?

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.

What changes in diving training at 13?

The app opens advanced (level 3) drills at 13. 13 is the first year of advanced drills in SSTracker's age gate. The app opens the same 35 at-home drills at 13 as at 12; the ones below are a different selection from that list.