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A week of diving at home: ages 7 to 10

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

Approach & Start at home

20min

  1. Warm-up: Diving Warm-Up, Ages 7 to 104 min
  2. Floor Hurdle Walk4 min
  3. Standing Start Position5 min
  4. Statue Start Game4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Approach rhythm: a partner claps the steps while you walk through your approach on the deck, then swap. Your coach watches.

My best · Floor Hurdle Walk: your own number

LastToday

DrillsDiving Warm-Up, Ages 7 to 10Floor Hurdle WalkStanding Start PositionStatue Start GameDiving Cool-Down Stretches, Ages 7 to 10

Session 2

Takeoff at home

20min

  1. Warm-up: Diving Warm-Up, Ages 7 to 104 min
  2. Arm Swing to Toes4 min
  3. Straight Reach Jumps5 min
  4. Simon Says Reach Jumps4 min
  5. Cool-down: Diving Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Takeoff statue: on dry land, practice the takeoff and freeze in the shape while a partner gives a thumbs-up for tall posture. Swap.

My best · Arm Swing to Toes: your own number

LastToday

DrillsDiving Warm-Up, Ages 7 to 10Arm Swing to ToesStraight Reach JumpsSimon Says Reach JumpsDiving Cool-Down Stretches, Ages 7 to 10

Session 3

Line form: Pointed Toes and Tight Knees

15min

  1. Warm-up: Diving Warm-Up, Ages 7 to 104 min
  2. Pointed Toes and Tight Knees4 min
  3. Hand Grab Freeze Game4 min
  4. Cool-down: Diving Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Statue lines: hold a straight line on the deck while a partner checks toes, knees and arms and shares one thing they liked. Swap.

My best · Pointed Toes and Tight Knees: your own number

LastToday

DrillsDiving Warm-Up, Ages 7 to 10Pointed Toes and Tight KneesHand Grab Freeze GameDiving Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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