Diving drills at home for 14 year olds

At a glance

At 14

42 diving drills the app opens for a 14 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 14 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 14 hours for a 14 year old, with two rest days a week.

What you need

Most used: mat (19 of the 42 drills), mat or grass (4), notebook (4), line on the floor (3), low step (2), tape or chalk line (2), dive list (1), mirror or camera (1). 5 drills need nothing but space. 7 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.

42 at-home drills

Diving drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 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

• Cue Word ResetAges 14 and up · 10 min
• Focus Through NoiseAges 14 and up · 10 min
• Whole List Walk-ThroughAges 14 and up · 10 min

line & form

Line & Form

• Hollow and Arch RocksAges 14 and up · 10 min
• Overhead Shoulder ReachAges 14 and up · 10 min
• Mirror Shape CheckAges 11 and up · 8 min

spin & flight

Spin & Flight

• Twist Wrap on the FloorAges 14 and up · 8 min
• Quick Tuck SnapsAges 11 and up · 8 min
• V-Sit Pike HoldAges 11 and up · 8 min

A 40-minute session

A home diving session for a 14 year old

A warm-up, 3 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Diving Warm-Up, Ages 14 and UpA 12-minute moving warm-up for diving players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then diving moves at practice speed.12 min
2. 2Floor Hurdle WalkWalk tall, knee up, land together.8 min
3. 3Standing Start PositionStill, tall, ready.6 min
4. 4Arm Swing to ToesArms up, rise up.6 min
5. 5Diving Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for diving players 14 and up after training: stretches for the legs, hips, arms and sides, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in diving training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

7 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting diving into a week at 14

At 14 the limit is 14 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 10.67 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