1. Conditioning for kids
  2. Diving, 7 to 10 year olds

Diving conditioning for 7 to 10 year olds

Diving conditioning for 7 to 10 year olds at home means line & form, takeoff and approach & start through 10 drills picked for the age. At 7 to 10, diving conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 year olds, 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
10 physical-focus diving drills work at home for 7 to 10 year olds, 6 of them diving's own. 2 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, diving conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: mat (2 of the 10 drills), mat or grass (2), cushions or pillows (1), music (1), rope, tape or chalk line (1), tape or chalk line (1), wall (1). 1 drill needs nothing but space. 1 is for two, and a parent can be the partner.

diving's own

Diving conditioning drills for 7 to 10 year olds

These drills build the body for diving itself: line & form, takeoff and approach & start. Every one is open to 7 to 10 year olds 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 7 to 10 year olds.

line & form

Line & Form

A 21-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Diving Warm-Up, Ages 7 to 10An 8-minute moving warm-up for diving players aged 7 to 10: easy running, moving stretches, balance and soft landings, then diving moves. Before practice, never still stretches first.8 min
  2. 2Straight Reach JumpsUp, not forward.8 min
  3. 3Diving Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for diving players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and arms, each held for a slow count of 10.5 min

Healthy load

How much diving conditioning is healthy for 7 to 10 year olds

At 7 to 10, diving conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, diving conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 10 drills below are physical-focus diving drills that work at home.

What diving conditioning drills can 7 to 10 year olds do at home?

A few to start with: Ankle Point and Flex, Wall Line-Up Hold and Simon Says Reach Jumps. Most used: mat (2 of the 10 drills), mat or grass (2), cushions or pillows (1), music (1), rope, tape or chalk line (1), tape or chalk line (1), wall (1). 1 drill needs nothing but space. 1 is for two, and a parent can be the partner.