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OV Pool Day Conditioning

25-Minute Conditioning for Divers Focus: Legs • Core • Explosive Movement • Balance Equipment: Bands, tumble track, (2) 8 lb med balls, balance boards Format: 5 stations – rotate every 5 minutes (1 minute per exercise, 5 rounds) Station 1 – Med Ball Explosive Power Med Ball Pike Snap Throws (30 sec) Sit in a pike position holding the ball at your feet. Snap up to “entry” position and throw the ball overhead into a mat/wall. Reset quickly and repeat explosively. Med Ball Squat Jumps (30 sec) Hold the ball at your chest. Lower into a squat, then explode upward into a jump. Land soft, repeat fast. Med Ball Russian Twists (1 min) Sit with feet off the ground in a hollow-like position. Hold the ball and twist side to side, tapping the ball to the ground each rep. Station 2 – Band Core + Tuck/Pike Strength Band-Resisted Tuck Holds (30 sec) Sit with band looped around feet, pulling knees into chest. Hands hold the band ends for resistance. Keep tight and hold the tuck as hard as possible. Ban...
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Aug 2025 Rebuild

Divers 6-Day Rebuild Plan (40 min Conditioning + 15 min Flexibility) Warm-up (2 min) Jog in Place or Jump Rope Light bounce on toes, get heart rate up, warm up joints. Core Block (8 min) Hollow Body Hold Lie on back, arms overhead, legs straight 6–8 inches off floor. Press lower back firmly into ground (no arch). Point toes, squeeze thighs, keep ribs tucked. Hold for the prescribed time (Day 1 = 1:00, build to 2:30). Hollow Body Rockers Stay in hollow position. Gently rock forward/back like a seesaw. Keep core tight, small controlled motion. Do reps as listed each day (10–25). Explosive Abs & Entries (10 min) Hanging Knee Raises Hang from pull-up bar, arms straight. Lift knees up to chest, control back down. Don’t swing. 3 sets of 10. Medicine Ball Pike Snaps Sit on floor in pike, hold ball at chest. Snap arms + chest overhead into “entry” position. Return to pike. 2 sets × 10. Hand-Grab Drills (Entry Simulation) Sit or stand in tuck/pike. On cue (clap/timer), quickly grab correct ...
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PRE NATIONALS TAPER WORKOUT

COAST DIVERS – PRE-NATIONALS TAPER WORKOUT Duration: 45 Minutes BLOCK 1: CONTROLLED ENTRY POWER (12 minutes) Format: 2 rounds — 45 sec work / 15 sec rest — 1 min break between rounds Med Ball Pike Snap to Streamline Hold Stand holding a light to medium med ball. Fold into a deep pike, then snap up and jump vertically into a tight streamline. Land softly and freeze in streamline before resetting. Resistance Band Entry Drill (Slowed Tempo) Anchor a resistance band behind you. Start in a pike position. Snap legs down and arms up into streamline slowly, emphasizing control and form. Return with the same control. Hanging Pike-Ups to Streamline Freeze Hang from a pull-up bar. Pull your legs up into a tight pike, then snap down into a streamline hollow hold. Pause briefly before returning to hang. No swinging. Step-Through Tuck Jump to Entry Reach Step forward into a lunge. From that step, jump into a tight tuck in the air. Land softly and rise into a standing streamline hold. Alternate legs ...
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June Legs Mon-Wed-Thurs

COAST DIVERS – LEG INTENSITY (LEVEL 2 – JUNE UPGRADE) Focus: Glutes | Quads | Calves Time: 15 Minutes Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Weighted Sumo Pulse + Jump Combo Hold a kettlebell or dumbbell at chest level. Pulse in the low sumo squat for 3 counts, then explode upward into a vertical jump. Land softly, drop back into pulses, and repeat. Targets inner thighs, glutes, and adds plyo power. 2. Bulgarian Split Squat with Pause at Bottom Back foot elevated on a bench. Lower slowly and pause for 2 seconds at the bottom before pressing back up. Use dumbbells for added intensity. Switch legs at ~22 sec. Increases glute and quad time under tension. 3. Wall Sit with Alternating Heel Raises Sit flat against a wall, thighs parallel. Alternate heel lifts (left up, then right up) every few seconds—don’t rest both heels down at the same time. Core, quads, and calves burn under constant instability. 4. Dumbbell Curtsy to Side Lunge Combo Hold dumbbells at sides. Curtsy l...
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June Conditioning Mon-Wed-Thu

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT (LEVEL 2 – JUNE) Duration: 30 Minutes Goal: Maximize entry precision, explosive power, control, and real-world diving application. BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) Format: 45 sec work / 15 sec rest | 1-minute break between rounds 1. Med Ball Pike Snap to Streamline Jump Hold a 15–20 lb med ball. Deep pike, then explode into a vertical jump, shooting into streamline mid-air. Stick the landing in a tight hold before resetting. 2. Cable or Heavy Band Pike-to-Entry Drill Start in pike with low cable or anchored band. Snap legs down and arms overhead in one coordinated motion. Emphasize a double snap: legs + arms with speed and control. 3. Weighted Hanging Pike-Ups to Entry Snap Use ankle weights or med ball between feet. Lift into pike, snap down into hollow hold, then back to hang without swinging. 4. Explosive Tuck Jump to Stick + Entry Reach Jump straight up into tight tuck. Land a...
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MAY LEGS (MONDAY WEDNESDAY THURSDAY)

15-MINUTE LEG INTENSITY Glutes | Quads | Calves Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Sumo Pulse Squats Stand wide, toes slightly turned out. Squat low and stay in the bottom third—pulse without standing up fully. Targets inner thighs and glutes. 2. Bulgarian Split Squats (Bodyweight or Weighted) Back foot on bench/box. Drop straight down into a deep lunge, then press through front heel. Switch legs at 22–23 sec. Glute and quad isolation. 3. Wall Sit with Heel Raise Hold Sit flat against a wall, thighs parallel to the floor. Lift both heels off the ground and hold. Brutal for quads + calves + core tension 4. Dumbbell Curtsy Lunge Hold dumbbells at your sides. Step one leg diagonally behind the other into a deep lunge, keeping torso upright. Alternate sides. Glutes + outer quad burn 5. Standing Single-Leg Calf Raises Stand on one leg. Raise your heel high, pause, and lower slowly. No leaning or support. Switch sides halfway. Focus on balance + full calf extension.
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MAY CONDITIONING (MONDAY WEDNESDAY THURSDAY)

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) 45 sec work / 15 sec rest | 1-minute break between rounds Med Ball Pike Snap to Streamline Hold Stand with feet together, holding a 10–15 lb medicine ball. Hinge at your hips into a deep pike (chest toward thighs). In one quick motion, “snap” your body up into a tall standing position. As you rise, shoot the ball overhead into a locked streamline (arms tight, biceps by ears). Hold that finish position for 2 seconds before resetting. Cable or Heavy Band Tuck Snaps Anchor a resistance band under your feet or use a low cable. Hold the handles with your hands at your knees in a tuck position. Quickly pull upward into a full entry position, reaching arms overhead and locking out. Focus on speed, but hit a perfect shape each time. Weighted Hanging Pike-Ups to Snap Down Hang from a pull-up bar. If possible, use ankle weights or hold a light ball between your feet. Lift your...
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