14U diving practice plans (ages 13 and 14)

Diving Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Find Your Start Spot 10 min

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

Coaching point: Same start, same steps, same end.

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

Ankle Pogo Hops 8 min

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

Coaching point: Quick and quiet feet.

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

Forward Roll to Tuck Stand 10 min

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

Coaching point: Chin in, stay round.

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

Feet-First Entries from the Side 8 min

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

Coaching point: Pencil straight.

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

Broad Jump and Hold 15 min

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

Coaching point: Swing, jump, stick.

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.

Diving Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Diving Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Be Your Own Judge 16 min

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

Coaching point: Toes, knees, arms.

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 yard (1 m) 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.

Helpful Self-Talk 11 min

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

Coaching point: Swap it, say it.

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

Heels-Off Step Balance 11 min

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

Coaching point: Tall, still, weight on the balls.

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

Calf Raise Ladder 10 min

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

Coaching point: Slow up, slow down.

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

Diving Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.