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

Th 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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