Become a better diver!

A good dive demands a high level of explosivity, good control and correct technique. It is a good idea to warm up properly, to prepare the body both physically and mentally. Along with proper load management, injury prevention exercises will reduce the risk of injury.

Diving

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

THE WELL-ROUNDED DIVER

To become a well-rounded diver, you need good coordination, agility, core strength and good technique. Versatility is important in your training, and a diver often incorporates elements from gymnastics, climbing, ballet, and strength training.

THE PACE IS HIGH!

Divers reach an acceleration of about 55 km per hour when they dive – which is faster than Usain Bolt’s maximum speed!

Exercises

Level 1 Level 2 Level 3

  • Level 1

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    11 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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