10U diving practice plans (ages 9 and 10)

Diving Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: arm swings overhead, tall stands on your toes with arms by your ears, and 5 small two-footed jumps with soft landings. No jumps into the pool until your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Floor Hurdle Walk 11 min

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

Coaching point: Walk tall, knee up, land together.

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

Arm Swing to Toes 8 min

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

Coaching point: Arms up, rise up.

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

Hollow Body Hold 8 min

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

Coaching point: Low back glued down.

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

Flat Hand Grab 7 min

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

Coaching point: Flat hands, squeezed ears.

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

Chair Sit-and-Stand 14 min

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

Coaching point: Slow down, fast up.

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

Diving Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.

Diving Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: arm swings overhead, tall stands on your toes with arms by your ears, and 5 small two-footed jumps with soft landings. No jumps into the pool until your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Ankle Point and Flex 8 min

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

Coaching point: Point all the way.

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

Balloon Belly Breaths 7 min

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

Coaching point: Slow in, slow out.

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

Standing Start Position 8 min

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

Coaching point: Still, tall, ready.

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

Simon Says Reach Jumps 11 min

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

Coaching point: Straight up, soft landing.

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

Flamingo Stand Count 14 min

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

Coaching point: Eyes on one spot.

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

Diving Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.