Diving drills for kids

161 diving drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Approach & Start drills

Floor Hurdle Walk

Ages 7 and up · 8 min · Technical · pool

Learn the walk and hurdle of a springboard approach on the floor, slowly and calmly.

Put a line on the floor about four big steps long.
Walk three even steps along the line with your arms relaxed.
On the last step, lift one knee up high and swing both arms up.
Land on two feet together at the end of the line and stand tall.
Do 12 slow walks.

Coach's cue: Walk tall, knee up, land together.

Bring: tape or chalk line

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Standing Start Position

Ages 7 and up · 6 min · Technical · indoors

Practice the still, tall start a diver uses at the end of a platform or board before a standing dive.

Stand with your toes on a line and your heels together.
Arms straight by your sides, eyes looking ahead, chin level.
Hold still and tall for 5 slow seconds.
Step off and do it again 10 times.

Coach's cue: Still, tall, ready.

Bring: line on the floor

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Statue Start Game

Ages 7 and up · 6 min · Tactical · indoors

A family game: walk around, and when someone calls "statue", freeze in a perfect standing start.

Walk around the room slowly.
When your grown-up calls "statue", step to the line and freeze tall, heels together, arms down.
They check your chin, arms and heels.
Play 10 rounds, then swap who calls.

Coach's cue: Freeze tall and still.

Bring: line on the floor, family member

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Tiptoe Line Walk

Ages 7 and up · 6 min · Physical · pool

Walk a straight line on your toes to build the balance you need at the end of a board.

Put a straight line on the floor about 4 yards long.
Walk it on your toes, arms out like wings.
Walk back with your arms by your sides.
Do 8 lengths without stepping off.

Coach's cue: Eyes ahead, light feet.

Bring: tape or chalk line

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Hurdle Knee Drive Hops

Ages 11 and up · 10 min · Physical · pool

Build the strong knee lift and two-foot landing of the hurdle with small hops on the floor.

Stand on one foot with your arms down.
Drive the other knee up and swing your arms up as you hop.
Land on two feet together with soft knees.
Do 3 sets of 8, switching the knee only if your coach says so.

Coach's cue: Knee up, arms up, land quiet.

Bring: mat or grass

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Find Your Start Spot

Ages 11 and up · 10 min · Tactical · pool

With your coach, find where your approach should start so your hurdle lands at the end of the board each time.

Your coach watches you walk your approach toward the end of the board.
Note where your hurdle foot lands.
Move your start spot forward or back by small amounts.
Mark the spot and repeat it 6 times to check it stays the same.

Coach's cue: Same start, same steps, same end.

Bring: dry board or springboard, tape

Safety: Only on a dry board into a soft landing mat or pit with a diving coach watching.

Hurdle Rhythm Clap

Ages 11 and up · 8 min · Technical · pool

A partner claps the beat of your approach so your steps stay even and your hurdle comes on time.

Your partner claps a slow, steady beat.
Walk one step per clap along your floor line.
On the last clap, lift your knee and arms into the hurdle and land on two feet.
Do 12, then try a slightly faster beat.

Coach's cue: Even steps, then lift.

Bring: line on the floor, partner

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Heels-Off Step Balance

Ages 11 and up · 8 min · Physical · court

Practice the back start balance on a low step at home: heels hanging, body tall and still.

Stand backward on a low step, holding a rail with one hand.
Slide back until only the balls of your feet are on the step.
Let go of the rail if you feel steady and hold 10 seconds.
Do 6 holds.

Coach's cue: Tall, still, weight on the balls.

Bring: low step, rail

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Board Approach to Feet-First Entry

Ages 14 and up · 15 min · Technical · pool

Put the full approach and hurdle together on a springboard, finishing with a straight feet-first entry.

Start from your marked start spot.
Walk your steps and hurdle onto the end of the board.
Ride the board up and go straight up, not out.
Enter the water feet first with your body straight.
Do 8 to 10 with your coach watching each one.

Coach's cue: Hurdle high, ride the board.

Bring: 1-meter springboard, deep water

Armstand Shape With a Spotter

Ages 14 and up · 12 min · Physical · pool

Build the steady upside-down balance used for armstand starts on the platform, on a mat with a coach.

Your coach stands beside you on a thick mat by a wall.
Kick up gently to a straight upside-down hold with your coach holding your legs.
Squeeze legs together and push the floor away.
Hold for 10 seconds, come down, rest; do 5.

Coach's cue: Push tall through your shoulders.

Bring: thick mat, coach spotter, wall

Safety: Upside-down skills only with a qualified coach spotting and a thick mat under you.

Approach Consistency Chart

Ages 14 and up · 12 min · Tactical · pool

Your coach marks a target zone at the end of the dry board; count how many hurdles land in it and beat your own last count.

Your coach tapes a small zone where your hurdle should land.
Do 10 full approaches into the landing mat.
Count the hurdles that land in the zone.
Write it down and compare only with your own last chart.

Coach's cue: Trust your start spot.

Bring: dry board, tape, notebook, diving coach

Safety: Only on a dry board into a soft landing mat or pit with a diving coach watching.

Platform Standing Start Routine

Ages 14 and up · 12 min · Technical · pool

Practice walking to the end of a low platform, at a height your coach picks within your age group's limit (5 meters at most for 11-and-under), setting your start and doing a straight feet-first entry.

With your coach watching, walk calmly to the end of the platform.
Set your toes at the edge and stand still and tall for 3 seconds.
Swing your arms and step off into a straight feet-first entry.
Do 6 to 8, the same way each time.

Coach's cue: Walk, set, still, go.

Bring: low platform, deep water, diving coach

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Takeoff drills

Arm Swing to Toes

Ages 7 and up · 6 min · Technical · pool

Learn the arm swing that lifts you off the board, finishing tall on your toes.

Stand tall with your arms at your sides.
Swing your arms forward and up past your ears.
Rise onto your toes as your arms reach the top.
Hold for 2 seconds; do 15.

Coach's cue: Arms up, rise up.

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Straight Reach Jumps

Ages 7 and up · 8 min · Physical · pool

Jump straight up from two feet with a tall reach, the same shape as leaving the board.

Bend your knees a little and swing your arms down.
Swing your arms up and jump straight up.
Stay straight in the air with arms by your ears.
Land softly on two feet; do 3 sets of 8.

Coach's cue: Up, not forward.

Bring: mat or grass

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Simon Says Reach Jumps

Ages 7 and up · 8 min · Physical · pool

A family game of Simon Says where every "jump" is a straight jump with a tall reach.

Your grown-up calls moves like "Simon says reach" or "Simon says jump".
Every jump goes straight up with arms by your ears.
Land softly on two feet.
Play for 5 minutes and take a break when you need it.

Coach's cue: Straight up, soft landing.

Bring: mat or grass, family member

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Step-Up and Rise

Ages 7 and up · 6 min · Technical · pool

Step onto a low step and rise to your toes with arms up, like pressing off the end of a board.

Stand in front of a low, steady step.
Step up with one foot and bring the other to meet it.
Rise onto your toes and swing your arms up by your ears.
Step down slowly; do 12.

Coach's cue: Step, meet, rise.

Bring: low step

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Trampoline Press and Rise

Ages 11 and up · 10 min · Technical · pool

Practice pressing down and riding up, like a springboard, on a trampoline with your coach.

Stand in the middle of the trampoline with your coach ready.
Press down with straight legs and swing your arms up.
Ride up straight with no flips and no twisting.
Do 10 straight bounces, then stop with bent knees.

Coach's cue: Press down, ride up straight.

Bring: trampoline, harness or spotters

Safety: Only on a trampoline with a diving coach or a qualified trampoline coach spotting, in a harness or with spotters. One person on at a time, and no flips outside the belt.

Calf Raise Ladder

Ages 11 and up · 8 min · Physical · pool

Strong ankles help you press the board; build them with slow calf raises.

Stand with the balls of your feet on a low step, holding a rail.
Rise up slowly on your toes and lower your heels below the step.
Do 5, rest, 8, rest, 10.
Keep your body straight the whole time.

Coach's cue: Slow up, slow down.

Bring: step or stair

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Dry Board Front Jump to Mat

Ages 11 and up · 12 min · Technical · pool

Feel how the board pushes you up by doing straight front jumps off a dry board into a soft mat.

Stand at the end of the dry board with your coach watching.
Swing your arms and press the board down.
Ride up straight and land feet first on the mat.
Do 10 jumps.

Coach's cue: Press, wait, ride.

Bring: dry board, landing mat, diving coach

Safety: Only on a dry board into a soft landing mat or pit with a diving coach watching.

Ankle Pogo Hops

Ages 11 and up · 8 min · Physical · pool

Quick, small hops with nearly straight legs build springy ankles for a strong press.

Stand tall with your arms by your sides.
Hop quickly on the balls of your feet, knees almost straight.
Do 15 hops, then rest 30 seconds.
Do 3 sets.

Coach's cue: Quick and quiet feet.

Bring: mat or grass

Safety: Land on two feet with soft knees on a non-slip surface. Stop if your knees or ankles hurt.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Back Takeoff Balance

Ages 14 and up · 15 min · Technical · pool

Stand backward at the end of the board and press into a straight feet-first back jump with your coach.

With your coach watching, stand backward with your heels just over the end.
Arms by your sides, balance on the balls of your feet.
Swing your arms up and press, leaving the board straight up.
Enter feet first and away from the board.
Do 6 to 8.

Coach's cue: Balance first, then press.

Bring: 1-meter springboard, deep water

Check Your Takeoff on Video

Ages 14 and up · 12 min · Tactical · pool

Your coach films a few feet-first jumps so you can see whether you leave the board going up or drifting out.

Do 4 feet-first jumps with your coach filming.
Watch together: are your hips over your feet when you leave?
Pick one thing to change.
Do 4 more and compare with your own first set.

Coach's cue: Hips over feet at takeoff.

Bring: springboard, deep water, camera

Safety: Only on a board or platform with a diving coach watching, in water your coach has checked meets the diving depth standard (about 12 feet under a 1-meter board). Never in shallow water, never alone. Filmed only by your coach or your parent at practice, with your parent's OK, never near changing areas and with no other children in the frame. Only your own family and coach see the video, and it is never posted or uploaded.

Standing vs Moving Takeoff

Ages 14 and up · 15 min · Tactical · pool

Feel the difference between a standing press and a press after your hurdle, and learn which one you rush.

With your coach watching, do 3 standing front jumps.
Then do 3 front jumps with your full approach.
Tell your coach which felt higher and why.
Pick one fix and do 2 more of each.

Coach's cue: Let the board finish.

Bring: 1-meter springboard, deep water, diving coach

Single-Leg Hurdle Hold

Ages 14 and up · 8 min · Physical · pool

Hold the top of the hurdle on one leg to build the balance and control for a straight takeoff.

Stand on one leg and lift the other knee to hip height.
Reach both arms up by your ears.
Hold 10 seconds, then switch legs.
Do 4 each side; try with eyes closed only when it feels easy.

Coach's cue: Hips square, reach tall.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Spin & Flight drills

Tuck and Pike Shapes

Ages 7 and up · 8 min · Technical · pool

Learn the two main shapes divers hold in the air by making them on the floor.

Sit on a mat and pull your knees to your chest, hands on your shins: that is a tuck.
Straighten your legs, keep them together, and reach for your toes: that is a pike.
Switch between them when a partner calls the shape.
Do 20 calls.

Coach's cue: Small tuck, long pike.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Hollow Body Hold

Ages 7 and up · 6 min · Physical · indoors

A tight middle keeps your shape in the air; hold a hollow shape on your back.

Lie on your back with arms by your ears.
Press your lower back into the mat and lift your legs and shoulders a little.
Hold for 10 to 20 seconds.
Rest and repeat 4 times.

Coach's cue: Low back glued down.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Rocking Egg

Ages 7 and up · 6 min · Technical · indoors

Hug your knees in a small tuck and rock back and forth on a mat to feel a round, tight shape.

Sit on a mat and hug your shins in a small tuck, chin in.
Rock back onto your shoulders and forward to your bottom.
Keep the tuck tight the whole time.
Do 10 rocks, rest, then 10 more.

Coach's cue: Small and round.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Shape Call Game

Ages 7 and up · 6 min · Tactical · indoors

A grown-up calls a diving shape and you make it as fast and neat as you can while standing or sitting.

Your grown-up calls "tuck", "pike", "straight" or "star".
Make the shape and hold it for 3 seconds.
They tell you one thing that looked great.
Play 15 calls, then swap and you call.

Coach's cue: Fast and neat.

Bring: mat, family member

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Trampoline Shape Bounces

Ages 11 and up · 10 min · Technical · pool

Show a quick tuck or pike at the top of a straight bounce, then open back up before landing, with no flips.

Bounce straight with your coach ready.
At the top, snap into a tuck and open straight again.
Land on your feet in the middle.
Do 8 tucks, then 8 pikes.

Coach's cue: Snap in, snap out.

Bring: trampoline, harness or spotters

Safety: Only on a trampoline with a diving coach or a qualified trampoline coach spotting, in a harness or with spotters. One person on at a time, and no flips outside the belt.

Quick Tuck Snaps

Ages 11 and up · 8 min · Physical · indoors

Fast, tight tucks help you spin; practice the quick pull on your back.

Lie flat on your back, arms by your ears.
Pull quickly into a small tuck, hugging your shins.
Stretch back out long and slow.
Do 3 sets of 10.

Coach's cue: Fast in, slow out.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

V-Sit Pike Hold

Ages 11 and up · 8 min · Physical · indoors

Balance on your bottom with straight legs and arms reaching to hold a tight pike.

Sit on a mat, lean back a little and lift straight legs together.
Reach your arms toward your toes.
Hold 10 to 20 seconds with pointed toes.
Rest and do 5.

Coach's cue: Long legs, pointed toes.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Forward Roll to Tuck Stand

Ages 11 and up · 10 min · Technical · court

With a coach on a thick mat, roll forward in a tight tuck and come up standing, to feel rotation.

Your coach shows you how to tuck your chin and place your hands.
Roll forward in a small tuck with your coach beside you.
Come up to standing without letting go of the tuck too early.
Do 6 to 8 rolls.

Coach's cue: Chin in, stay round.

Bring: thick mat, qualified coach

Safety: Upside-down skills only with a qualified coach spotting and a thick mat under you.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Harness Somersault Steps

Ages 14 and up · 15 min · Technical · pool

Learn a somersault one step at a time in an overhead harness with your coach in control. Never try a flip on your own.

Your coach fits the harness and holds the ropes.
Practice the takeoff and tuck while your coach helps you round.
Your coach adds a little more spin only when you are ready.
Do 6 to 8 turns, then stop.

Coach's cue: Tight tuck, eyes find the spot.

Bring: trampoline, overhead harness, qualified coach

Safety: Only on a trampoline with a diving coach or a qualified trampoline coach spotting, in a harness or with spotters. One person on at a time, and no flips outside the belt.

Spot and Open on Time

Ages 14 and up · 12 min · Tactical · pool

In the harness, learn to look for a fixed spot and open out of your shape at the right moment.

Your coach picks a spot on the wall for you to look for.
As you come round, find the spot with your eyes.
Kick out long the moment you see it.
Do 6, and tell your coach when you saw the spot.

Coach's cue: See it, then open.

Bring: trampoline, overhead harness, qualified coach

Safety: Only on a trampoline with a diving coach or a qualified trampoline coach spotting, in a harness or with spotters. One person on at a time, and no flips outside the belt.

Dry Board Somersault in a Belt

Ages 14 and up · 15 min · Technical · pool

Learn the timing of a front somersault from a dry board in an overhead belt, with your coach holding the ropes.

Your coach fits the belt and controls the ropes.
Take off with your hips up and pull into a tight tuck.
Let your coach help you round and land on the mat.
Do 5 to 6 and stop when your coach says.

Coach's cue: Hips up, then tuck.

Bring: dry board, overhead spotting belt, qualified coach

Safety: Only on a dry board in an overhead spotting belt with a qualified diving coach in control, over a soft pit or mat.

Twist Wrap on the Floor

Ages 14 and up · 8 min · Technical · indoors

Practice the arm wrap used for twisting dives standing on the floor, with no jumping.

Stand tall in a straight line.
Pull one arm across your chest and the other above your head, tight to your body.
Turn a quarter turn on your toes and stop straight.
Do 10 each way, slowly.

Coach's cue: Wrap tight, stay straight.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Entry drills

Flat Hand Grab

Ages 7 and up · 6 min · Technical · indoors

Learn on land the flat hand grab that makes a hole in the water for the rest of your body.

Reach both arms straight up by your ears.
Place one palm flat on the back of the other hand, palms facing up.
Grip with your thumbs and squeeze your arms together.
Hold for 5 seconds; do 15.

Coach's cue: Flat hands, squeezed ears.

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Lying Line-Up on a Mat

Ages 7 and up · 6 min · Technical · indoors

Make the long, straight entry shape lying on a mat so it becomes automatic.

Lie on your back with your hands in a flat grab above your head.
Squeeze arms to ears, legs together, toes pointed.
Look at your hands and hold for 15 seconds.
Do 6 holds.

Coach's cue: Long from hands to toes.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Kneeling Head-First Entry

Ages 7 and up · 10 min · Technical · pool

The next step after a sitting entry: from one knee at the edge of the deep end, lean in hands first.

With your coach beside you, kneel on one knee at the edge of the deep end.
Curl the toes of your front foot over the edge.
Make your flat grab with arms tight by your ears.
Lean forward until you fall in hands first; do 6.

Coach's cue: Hands first, chin in.

Bring: deep water, diving coach

Safety: Only with a diving coach watching, in water your coach has checked meets the diving depth standard (about 12 feet under a 1-meter board). Never at a home or hotel pool, never in shallow water, never alone.

Hand Grab Freeze Game

Ages 7 and up · 6 min · Tactical · indoors

A family game: on "grab!", make a perfect flat hand grab over your head before the count of two.

Move around however you like: march, hop or wiggle.
When your grown-up says "grab!", stop and make your flat grab overhead.
They check: flat hands, arms by ears?
Play 15 rounds.

Coach's cue: Flat hands, squeeze ears.

Bring: family member

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Feet-First Entries from the Side

Ages 11 and up · 10 min · Technical · pool

Step off the side into deep water and enter feet first, straight as a pencil.

With your coach watching, stand at the edge of the deep end.
Step off and pull your arms to your sides.
Keep your legs tight and toes pointed until you are under.
Do 10 entries.

Coach's cue: Pencil straight.

Bring: deep water, diving coach

Sitting Head-First Entry

Ages 11 and up · 12 min · Technical · pool

Start low at the edge of the deep end and roll in hands first through your flat grab, with your coach.

With your coach beside you, sit on the edge of the deep end with feet on the wall.
Make your flat grab, arms squeezing your ears, chin tucked a little.
Lean forward and push off gently so your hands go in first.
Stay straight until your feet are under; do 8.

Coach's cue: Hands first, stay long.

Bring: deep water, diving coach

Standing Head-First Entry

Ages 11 and up · 12 min · Technical · pool

From standing at the edge of the deep end, bend over and go in hands first with a straight body.

With your coach watching, stand at the edge of the deep end, toes curled over.
Make your flat grab and bend forward at the hips.
Lean until you fall in hands first, then push gently with your feet.
Stay long until your feet are under; do 8.

Coach's cue: Bend, lean, stay long.

Bring: deep water, diving coach

Swim-Out After Entry

Ages 11 and up · 10 min · Technical · pool

After a feet-first entry, practice the arm sweep that keeps your entry clean under the water.

With your coach watching, step into the deep end feet first.
As you go under, sweep your arms out to the sides.
Come up calmly and swim to the side.
Do 8 and tell your coach how it felt.

Coach's cue: Under, then sweep.

Bring: deep water, diving coach

Rip Entry from the 1-Meter

Ages 14 and up · 15 min · Technical · pool

Work on a vertical entry with very little splash from the 1-meter board, with your coach.

Do a simple dive your coach chooses.
Line up early with a flat grab and tight body.
Swim your arms out to the sides as your waist goes under.
Do 8 and ask your coach about the splash on each one.

Coach's cue: Line up early, grab hard.

Bring: 1-meter springboard, deep water, diving coach

Short and Long Entry Saves

Ages 14 and up · 15 min · Tactical · pool

Learn what to do under the water when a dive goes in a little short or a little long, guided by your coach.

Your coach explains one save for a short entry and one for a long entry.
Practice the movements on dry land first.
Do simple dives and feel whether each one is short, long or right.
Tell your coach before they tell you; do 8.

Coach's cue: Feel it, then fix it.

Bring: springboard, deep water, diving coach

Back Fall Line-Ups

Ages 14 and up · 15 min · Technical · pool

Stand backward at the end of the board and fall back in a perfect line-up to practice a vertical back entry.

Your coach decides you are ready for this one.
Stand backward with your arms up in a flat grab.
Stay straight and fall back, looking for the water through your hands.
Do 6 with your coach watching every one.

Coach's cue: Stay long, look for your hands.

Bring: 1-meter springboard, deep water, diving coach

Splash Scorecard

Ages 14 and up · 15 min · Tactical · pool

Your coach scores the splash on 10 of your entries from 1 to 3 so you can watch your own trend over the season.

Your coach picks a dive you already know well.
Do 10 with your full routine.
Your coach calls 1 (big splash), 2 (some) or 3 (very little) for each.
Add them up and compare only with your own last scorecard.

Coach's cue: Line up early.

Bring: springboard, deep water, diving coach, notebook

Line & Form drills

Pointed Toes and Tight Knees

Ages 7 and up · 6 min · Technical · indoors

Judges look at your feet and knees; practice keeping them pointed and squeezed.

Sit with your legs straight and together.
Point your toes hard and press the backs of your knees down.
Hold for 10 seconds, then relax.
Do 10 holds.

Coach's cue: Point and press.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Wall Line-Up Hold

Ages 7 and up · 6 min · Physical · indoors

Stand against a wall in a long straight line with arms overhead to feel a perfect line.

Stand with your heels, hips, shoulders and head touching a wall.
Reach your arms up with hands in a flat grab.
Tighten your middle so your lower back is close to the wall.
Hold 20 seconds; do 5.

Coach's cue: Tall and touching the wall.

Bring: wall

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Partner Shape Mirror

Ages 7 and up · 6 min · Tactical · pool

Copy your partner's diving shapes like a mirror, then check each other's toes and knees together.

Face your partner on a mat.
One makes a shape: line-up, pike reach or tuck.
The other copies it like a mirror.
Say one kind thing about their toes or knees, then swap; do 10 each.

Coach's cue: Copy it, then check it.

Bring: mat, partner

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Ankle Point and Flex

Ages 7 and up · 6 min · Physical · indoors

Strong pointed feet make a clean line; point and flex your ankles slowly to build them.

Sit with your legs straight out in front.
Point your toes as far as they go and hold 3 seconds.
Pull them back toward you and hold 3 seconds.
Do 15 slow points.

Coach's cue: Point all the way.

Bring: mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pike Stretch Routine

Ages 11 and up · 10 min · Physical · indoors

A deeper pike looks better and turns faster; build it with a gentle daily stretch.

Sit with straight legs together and toes pointed.
Reach forward with a flat back and hold for 30 seconds.
Rest, then reach again a little further.
Do 5 reaches.

Coach's cue: Flat back, long reach.

Bring: mat

Safety: Stretch slowly and never bounce. Stop at a feeling of stretch, not pain.

Mirror Shape Check

Ages 11 and up · 8 min · Technical · indoors

Look at your own tuck, pike and line-up shapes and fix one thing at a time.

Stand side-on to a mirror, or ask a parent to film you.
Make a standing pike reach, then a line-up with flat grab.
Check toes, knees and arms against your coach's cue.
Fix one thing and do 10 more.

Coach's cue: One fix at a time.

Bring: mirror or camera, mat

Safety: Use a mat or soft floor with space all around you. Stop if anything hurts. Filmed only by your coach or your parent at practice, with your parent's OK, never near changing areas and with no other children in the frame. Only your own family and coach see the video, and it is never posted or uploaded.

Straddle Stretch

Ages 11 and up · 10 min · Physical · indoors

Open your hips and the backs of your legs gently so your pike can get deeper over time.

Sit with your legs wide and straight, toes pointed up.
Reach to the middle with a flat back and hold 30 seconds.
Reach to each leg and hold 30 seconds.
Do the circuit 3 times.

Coach's cue: Flat back, breathe out.

Bring: mat

Safety: Stretch slowly and never bounce. Stop at a feeling of stretch, not pain.

Be Your Own Judge

Ages 11 and up · 12 min · Tactical · pool

Watch video of your own feet-first jumps and score your line with a checklist, then compare with your coach.

At practice, your coach films 5 feet-first jumps.
Score each from 1 to 3 on toes, knees and arms.
Ask your coach for their score and see where you agree.
Pick one thing to fix next time.

Coach's cue: Toes, knees, arms.

Bring: springboard, deep water, diving coach, camera

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Line-Up Jumps from the 1-Meter

Ages 14 and up · 12 min · Technical · pool

Do feet-first jumps from the board holding a perfect straight line all the way to the water.

With your coach watching, take a standing start at the end of the board.
Press and jump straight up.
Hold a straight line, toes pointed, until your toes touch the water.
Do 10 and ask your coach to rate your line from 1 to 3.

Coach's cue: Hold it all the way down.

Bring: 1-meter springboard, deep water, diving coach

Overhead Shoulder Reach

Ages 14 and up · 10 min · Physical · indoors

Open your shoulders so your arms can squeeze your ears in a straight line-up.

Hold a towel wide with both hands in front of you.
Lift it slowly over your head and a little behind, keeping your arms straight.
Bring it back; move your hands closer only when it feels easy.
Do 3 sets of 8.

Coach's cue: Slow and straight arms.

Bring: mat, towel or stretch band

Safety: Stretch slowly and never bounce. Stop at a feeling of stretch, not pain.

Hollow and Arch Rocks

Ages 14 and up · 10 min · Physical · indoors

Rocking in hollow and arch shapes builds the tight body that holds a line through the air.

Lie on your back in a hollow shape and rock gently 10 times.
Roll onto your front into a gentle arch, arms and legs just off the mat.
Rock gently 10 times.
Rest and do 3 rounds.

Coach's cue: Tight from hands to toes.

Bring: mat

Safety: Use a mat with space all around you and keep the arch gentle. Back pain is never normal: stop and tell your coach or parent if your lower back hurts.

Trampoline Pike Jump Hold

Ages 14 and up · 12 min · Technical · pool

Show a deep, straight-legged pike at the top of a bounce and open to a clean line before landing.

Bounce straight with your coach ready.
At the top, fold into a pike with straight legs and pointed toes.
Open to a straight line and land in the middle.
Do 8 and ask your coach about your toes.

Coach's cue: Deep pike, quick open.

Bring: trampoline, harness or spotters, qualified coach

Safety: Only on a trampoline with a diving coach or a qualified trampoline coach spotting, in a harness or with spotters. One person on at a time, and no flips outside the belt.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Focus & Courage drills

Box Breathing Before a Turn

Ages 7 and up · 6 min · Tactical · indoors

A calm breathing pattern helps your body settle before you step up for a dive.

Breathe in for 4 counts.
Hold for 4 counts.
Breathe out for 4 counts, then hold for 4.
Repeat 5 times, then notice how you feel.

Coach's cue: In 4, hold 4, out 4, hold 4.

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Picture the Dive First

Ages 7 and up · 6 min · Tactical · pool

See a simple dive in your mind, slowly and correctly, before you do it at practice.

Close your eyes and picture standing at the end of the board.
Watch yourself do a feet-first jump in slow motion.
See the straight line and the quiet entry.
Picture it 5 times, always ending well.

Coach's cue: See it right, slow and clear.

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

My Brave Steps Chart

Ages 7 and up · 6 min · Tactical · pool

Draw a ladder of small steps toward something new and add a sticker when you and your coach feel ready.

Draw a ladder with 5 rungs on paper.
With your coach, write one small step on each rung.
Add a sticker only when you and your coach both say you are ready.
It is fine to stay on a rung for a while.

Coach's cue: Small steps are brave steps.

Bring: paper, stickers

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Balloon Belly Breaths

Ages 7 and up · 5 min · Tactical · indoors

Breathe slowly into your belly like a balloon to feel calm before practice.

Lie on your back with a hand on your belly.
Breathe in slowly through your nose so the balloon fills up.
Breathe out slowly through your mouth so it goes down.
Do 8 slow breaths.

Coach's cue: Slow in, slow out.

Bring: mat

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Build Your Pre-Dive Routine

Ages 11 and up · 8 min · Tactical · indoors

Make a short routine you do the same way before every dive, so your mind knows it is time to focus.

Choose three steps, for example: one breath, one cue word, one look at the end.
Write them down.
Practice the routine on the floor 10 times.
Use it before each dive at practice this week.

Coach's cue: Same routine, every dive.

Bring: notebook

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Small Steps Ladder

Ages 11 and up · 15 min · Tactical · pool

Break a new dive into small steps with your coach, so each step feels possible before the next one.

With your coach, write the steps from dryland to trampoline to the side to the board.
Do only the step your coach picks today.
Tick it off when you and your coach both feel ready.
Talk about the next step at the end of practice.

Coach's cue: One step at a time.

Bring: notebook, diving coach

Safety: Your coach decides when a dive is ready, and saying "not yet" is fine. Only with a diving coach watching, in water your coach has checked meets the diving depth standard (about 12 feet under a 1-meter board), never alone.

Helpful Self-Talk

Ages 11 and up · 8 min · Tactical · indoors

Swap unhelpful thoughts for words that help you dive, and practice saying them.

Write down a thought that pops up when you are nervous, like "I can't".
Write a helpful swap next to it, like "I am learning this".
Say your swap out loud 5 times.
Use it once at your next practice.

Coach's cue: Swap it, say it.

Bring: notebook

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Nerves Thermometer

Ages 11 and up · 8 min · Tactical · pool

Rate how nervous you feel from 1 to 5, use a calm breath, then rate again and tell your coach.

Before a dive, give your nerves a number from 1 to 5.
Take 3 slow breaths.
Give your nerves a new number.
Tell your coach both numbers; they help decide what is next.

Coach's cue: Notice it, breathe, tell.

Bring: notebook

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Cue Word Reset

Ages 14 and up · 10 min · Tactical · pool

After a dive that did not go well, use one short word to let it go and focus on the next one.

Pick a word that tells you what to do, like "tall" or "press".
After any dive, take one breath and say your word.
Think only about that one thing on your next dive.
Note how many times you reset during practice.

Coach's cue: Breathe, word, next.

Bring: notebook

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Practice Meet Rehearsal

Ages 14 and up · 20 min · Tactical · pool

Run the dives on your list in order at practice, with your routine before each one, as if it were a meet.

Your coach chooses the dives you are ready for.
Do your pre-dive routine before every dive.
Do each dive once, in order, then rest.
Write down how calm you felt and compare it with your own last rehearsal.

Coach's cue: Routine, breathe, dive, reset.

Bring: springboard, deep water, diving coach, dive list

Whole List Walk-Through

Ages 14 and up · 10 min · Tactical · indoors

Picture every dive on your list in order, with your routine before each one, all in your head.

Sit somewhere quiet with your list.
For each dive, picture your routine, the takeoff and a clean entry.
If one goes wrong in your head, rewind and see it right.
Finish the list and note how calm you felt.

Coach's cue: See it right, then the next.

Bring: dive list

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Focus Through Noise

Ages 14 and up · 10 min · Tactical · indoors

Practice your pre-dive routine on the floor while your family makes normal everyday noise, so a busy pool feels easier.

Stand on your mat and do your routine: breath, cue word, look.
Your family chats or plays music nearby.
Do your routine 8 times without rushing.
Talk about which parts were easy to hold on to.

Coach's cue: Your routine is your bubble.

Bring: family member, mat

Safety: Your coach decides when a dive is ready. Saying "not yet" is always fine, and no one should push you.

Ready when you are

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