Training Tips

Before participating in any organized sport, players should see their doctor for a pre-participation physical  exam.

Many young divers dream of making it to the Olympics. Others strive to make their high school team or receive a college scholarship. An athlete’s goal will ultimately determine the intensity of their training program. Beginners will typically practice from one to one and a half hours, three times a week. Junior-level divers practice between 10 to 15 hours per week, while more senior divers generally practice from 20 to 24 hours per week.

During training sessions, divers practice new skills, while also working on strength and flexibility. Since dives are judged based on all phases of the performance, divers must work to perfect each aspect.


  • Maintain good posture.
  • Must take at least four steps, including the hurdle.
  • Approach should be smooth and straight and attempted with out hesitation.


  • Look at the tip of the board during the hurdle, and move the head to a level position just prior to initial contact with the board, after the hurdle.
  • Be confident, and attempt a fairly high take-off.


There are six categories of dives:

1. Forward—forward take-off with forward rotation

2. Backward—backward take-off with backward rotation

3. Inward—backward take-off with forward rotation

4. Reverse—forward take-off with backward rotation

5. Twist—any of the above with one-half to four twists added

6. Arm–stand—Diver begins in a hand stand (platform only)

There are four body positions:

1. Straight—body not bent

2. Pike—body bent at hips only

3. Tuck—body bent at hips and knees

4. Free—combination of above positions

  • Stretch before and after each practice or meet to achieve these body positions.
  • Some facilities have a spotting rig with a trampoline, so divers can master techniques without attempting them from the board.


  • Legs should be together and toes pointed.
  • Whether entering the water head first or feet first, the diver should focus on stable body alignment and control.
  • Keeping your eyes open during the dive can be helpful, especially when learning a dive. Your coach may use colored targets to look at when perfecting twists or somersaults.