1. At-home drills
  2. Diving
  3. 17 year olds

Diving drills at home for 17 year olds

A 17 year old can practice approach & start, entry and focus & courage at home with 42 diving drills picked for the age. Keep a session to about 50 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 17 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 17
42 diving drills the app opens for a 17 year old work at home, across 6 skills.
How long
One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 17 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 17 hours for a 17 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 17 year olds to do at home

Every drill below is one the app opens for a 17 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 17 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.

  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. 2Flat Hand GrabFlat hands, squeezed ears.6 min
  3. 3Lying Line-Up on a MatLong from hands to toes.6 min
  4. 4Pointed Toes and Tight KneesPoint and press.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 17

What changes in diving training at 17

The app opens the same 42 at-home drills at 17 as at 16; 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 17 hours for a 17 year old, with two rest days a week.

The week

Fitting diving into a week at 17

At 17 the limit is 17 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 12.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Questions and answers

What diving drills can a 17 year old do at home?

42 drills the app opens at 17 work at home. A few to start with: Tiptoe Line Walk, Heels-Off Step Balance and Hurdle Knee Drive Hops. 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 17 year old practice diving at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 17 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 17 hours for a 17 year old, with two rest days a week.

What do you need to practice diving at home at 17?

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.

What changes in diving training at 17?

The app opens the same 42 at-home drills at 17 as at 16; the ones below are a different selection from that list.