16U diving practice plans (ages 15 and 16)

Diving Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Approach Consistency Chart 12 min

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

Coaching point: Trust your start spot.

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

Back Takeoff Balance 12 min

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

Coaching point: Balance first, then press.

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.

Dry Board Somersault in a Belt 12 min

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

Coaching point: Hips up, then tuck.

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

Five-Ten-Five Technique Rehearsal 15 min

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

Coaching point: Low turn, push off the outside foot.

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

Diving Cool-Down Stretches, Ages 14 and Up 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 20 to 30 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 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Back Fall Line-Ups 16 min

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

Coaching point: Stay long, look for your hands.

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.

Hollow and Arch Rocks 14 min

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

Coaching point: Tight from hands to toes.

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.

Cue Word Reset 13 min

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

Coaching point: Breathe, word, next.

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

Armstand Shape With a Spotter 5 min

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

Coaching point: Push tall through your shoulders.

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

Diving Cool-Down Stretches, Ages 14 and Up 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 20 to 30 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.