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A week of diving at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Spin & Flight at home

20min

  1. Warm-up: Diving Warm-Up, Ages 11 to 134 min
  2. Quick Tuck Snaps4 min
  3. V-Sit Pike Hold5 min
  4. Tuck and Pike Shapes4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.

My best · Quick Tuck Snaps: your own number

LastToday

DrillsDiving Warm-Up, Ages 11 to 13Quick Tuck SnapsV-Sit Pike HoldTuck and Pike ShapesDiving Cool-Down Stretches, Ages 11 to 13

Session 2

Entry at home

20min

  1. Warm-up: Diving Warm-Up, Ages 11 to 134 min
  2. Flat Hand Grab4 min
  3. Lying Line-Up on a Mat5 min
  4. Hand Grab Freeze Game4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Quiet-entry game: a partner watches from the side and gives a thumbs-up for a straight line and a small splash. Swap. Only dives your coach has cleared.

My best · Flat Hand Grab: your own number

LastToday

DrillsDiving Warm-Up, Ages 11 to 13Flat Hand GrabLying Line-Up on a MatHand Grab Freeze GameDiving Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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