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A week of diving at home: ages 14 and up

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

Line & Form at home

20min

  1. Warm-up: Diving Warm-Up, Ages 14 and Up4 min
  2. Overhead Shoulder Reach4 min
  3. Hollow and Arch Rocks5 min
  4. Pike Stretch Routine4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 14 and Up3 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 · Overhead Shoulder Reach: your own number

LastToday

DrillsDiving Warm-Up, Ages 14 and UpOverhead Shoulder ReachHollow and Arch RocksPike Stretch RoutineDiving Cool-Down Stretches, Ages 14 and Up

Session 2

Focus & Courage at home

20min

  1. Warm-up: Diving Warm-Up, Ages 14 and Up4 min
  2. Cue Word Reset4 min
  3. Whole List Walk-Through5 min
  4. Focus Through Noise4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Picture-it pairs: on the deck, tell your partner what your perfect dive looks like, then swap. Breathe slowly together first.

My best · Cue Word Reset: your own number

LastToday

DrillsDiving Warm-Up, Ages 14 and UpCue Word ResetWhole List Walk-ThroughFocus Through NoiseDiving Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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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