1. Conditioning for kids
  2. Diving, 14 year olds and older

Diving conditioning for 14 year olds and older

Diving conditioning for 14 year olds and older at home means line & form, takeoff and approach & start through 26 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, one session to follow and the load rules the app applies to the age group.

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

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At a glance

The drills
26 physical-focus diving drills work at home for 14 year olds and older, 17 of them diving's own. 6 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: mat (12 of the 26 drills), mat or grass (4), ball (1), cones (1), folded mat or pad (1), low step (1), rail (1), soft ground (1). 3 are for two, and a parent can be the partner.

diving's own

Diving conditioning drills for 14 year olds and older

These drills build the body for diving itself: line & form, takeoff and approach & start. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

line & form

Line & Form

takeoff

Takeoff

approach & start

Approach & Start

spin & flight

Spin & Flight

Every sport

Athletic drills diving players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 14 year olds and older.

line & form

Line & Form

A 38-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 38 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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. 2Hurdle Knee Drive HopsKnee up, arms up, land quiet.10 min
  3. 3Straight Reach JumpsUp, not forward.8 min
  4. 4Diving 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

Healthy load

How much diving conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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).

The research behind it

Questions and answers

What is diving conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 26 drills below are physical-focus diving drills that work at home.

What diving conditioning drills can 14 year olds and older do at home?

A few to start with: Hollow and Arch Rocks, Overhead Shoulder Reach and Pike Stretch Routine. Most used: mat (12 of the 26 drills), mat or grass (4), ball (1), cones (1), folded mat or pad (1), low step (1), rail (1), soft ground (1). 3 are for two, and a parent can be the partner.