Coast Divers

Explosive Power: A 20-Minute Solo Workout for Springboard Divers Springboard diving requires explosive power, quick transitions, and total body control—and if you want to maximize your takeoff, you need to train for it. This 20-minute, high-intensity workout is designed for divers to build leg power, core strength, and upper-body explosiveness—all without equipment. It’s fast, intense, and can be done on your own. The Plan • Warm-up: 3 minutes • Main Workout: 17 minutes (3 rounds of 6 exercises, 40 seconds on, 20 seconds rest) • Finisher: 1-minute burnout 🔥 Warm-Up (3 Minutes) Before diving into the intense work, you need to activate your muscles and joints. 1. Jump Rope (or Invisible Rope) – 1 Minute • Keeps you light on your feet and increases heart rate. 2. Arm Circles & Swings – 30 Seconds • Prepares your shoulders for explosive push movements. 3. Leg Swings (Front-to-Back & Side-to-Side) – 30 Seconds Each Leg • Loosens up the hips for powerful ju...

The 30-Minute Core, Legs, Shoulders, and Flexibility Workout Whether you’re looking to build strength, enhance mobility, or improve flexibility, this workout has it all. Targeting your legs, core, and shoulders, while adding flexibility work to keep your body limber and injury-free, it’s designed to keep you balanced and functional. Let’s dive in! Warm-Up (5 minutes) Start by getting your body ready for action with these dynamic movements: 1. Dynamic Downward Dog to Plank (1 minute) • Flow between downward dog and a high plank to stretch your shoulders, hamstrings, and calves while engaging your core. 2. World’s Greatest Stretch (1 minute per side) • Lunge forward, place your hands on the ground, twist your torso toward your leading leg, and reach your arm up. It’s a total-body stretch that hits the hips, shoulders, and back. 3. Hip Circles (1 minute) • Stand tall and make controlled circles with your leg to loosen up your hips, helping to prepare for the leg movements ahead. ...

15-Minute Full-Body Stretch for Springboard Divers This 15-minute at-home stretch routine is tailored to springboard divers, focusing on flexibility, mobility, and recovery. It includes essential stretches like the pike stretch to ensure you’re fully prepared for peak performance. The 15-Minute Full-Body Stretch Routine 1. Cat-Cow Flow (1 minute) • Start on your hands and knees in a tabletop position. • Inhale, arch your back, drop your belly, and lift your head (Cow Pose). • Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose). • Repeat slowly for 1 minute to loosen up your spine. 2. Forward Fold to Halfway Lift (2 minutes) • Stand tall with feet hip-width apart. • Hinge at your hips and fold forward, reaching for your toes. • Hold for 20 seconds, then transition to a halfway lift: flatten your back and place your hands on your shins. • Alternate between these positions for 2 minutes, deepening the stretch each time. 3. Low Lunge wit...

3-Minute Full-Body Cooldown Stretch for Springboard Divers A proper cooldown is essential after a diving session to promote recovery, reduce muscle soreness, and maintain flexibility. This quick 3-minute cooldown targets all major muscle groups and helps you wind down effectively. The 3-Minute Cooldown Stretch 1. Forward Fold with Arm Dangle (30 seconds) • Stand tall with your feet hip-width apart. • Hinge at your hips and fold forward, letting your arms dangle toward the ground. • Relax your head and neck, and gently sway your arms side to side. • Feel the stretch in your hamstrings, lower back, and shoulders. 2. Low Lunge with Side Stretch (30 seconds per side) • Step one leg back into a low lunge, placing your back knee on the ground. • Keep your front knee at a 90-degree angle and rest your hands on your front thigh or the ground. • Extend the arm on the same side as your back leg overhead, reaching slightly to the side to stretch your hip flexors and obliques. • Hold for 3...

The Ultimate 5-Minute Daily Warm-Up Stretch for Springboard Divers Springboard diving demands exceptional flexibility, core strength, and body control. Starting your day or training session with an effective warm-up is essential for peak performance and injury prevention. This 5-minute stretching routine targets the key muscle groups divers use, helping you prepare both mentally and physically. Why Stretching Matters Stretching before diving enhances flexibility, improves range of motion, and activates muscles for explosive movements. This daily warm-up incorporates lunges, splits, and dynamic stretches to loosen up your body and sharpen your focus. The 5-Minute Daily Warm-Up Stretch 1. Lunges with Torso Rotation (1 minute) Lunges are perfect for activating your legs, hips, and core while improving rotational flexibility. • Step one leg forward into a deep lunge. • Keep your back leg extended and your front knee aligned over your ankle. • Extend your arms forward and rotate your tor...

15-Minute Intensive Abs and Arms Workout for Springboard Divers When it comes to springboard diving, having a strong core and powerful arms is essential. These muscle groups are key to mastering explosive takeoffs, precise twists, and controlled entries. Whether you’re training solo or as a group, this quick yet intensive workout is designed to strengthen your abs and arms, improve endurance, and enhance overall diving performance. Here’s how to tackle this 15-minute workout as a group, focusing on synchronized effort and proper technique. Warm-Up (2 Minutes) A quick warm-up gets your body ready for the intensity ahead. Start with these movements: 1. Arm Circles (30 seconds): • Perform forward and backward arm circles, alternating between small and large movements to loosen shoulders. 2. Plank Walkouts (30 seconds): • From a standing position, walk your hands forward into a plank, then back to standing, activating your core and arms. 3. High Knees with Arm Swings (1 minute): •...

Novice Dive Rules: Skills, Voluntaries, and Optionals Understanding the roles of skills, voluntaries, and optionals in diving is essential for novice divers. Below is a detailed guide for both 1-meter and 3-meter boards across all age groups. Ages 10–11 • 1-Meter (5 Dives): • Skills: • 100 ABC: Front Jump (Straight, Pike, or Tuck) • 200 ABC: Back Jump (Straight, Pike, or Tuck) • Voluntary Dives: • Refer to the list of voluntary dives approved for this age group. • Optionals (3 Dives): • Must be selected from at least 2 different groups (e.g., forward, backward, reverse, inward, or twisting). • 3-Meter (6 Dives): • Skills: • 100 ABC: Front Jump (Straight, Pike, or Tuck) • 200 ABC: Back Jump (Straight, Pike, or Tuck) • 001 ABCD: Front Entry/Lineup (Straight, Pike, Tuck, or Free) • Voluntary Dives: • Refer to the list of voluntary dives approved for this age group. • Optionals (3 Dives): • Must be selected from at least 2 different groups. Ages 12–13 • 1-Meter (6 Dives):...

Level Up: The Ultimate Core and Leg Workout for January When it comes to building strength, stability, and power, there’s no better way to start the year than with a focused workout that targets your legs and core. These muscle groups are the foundation for everything—whether you’re diving, jumping, running, or just trying to make hauling groceries up the stairs less miserable. This 30-minute workout is simple, efficient, and designed to push you without over-complicating things. I’m sharing it here because I think it’s a solid plan that balances strength-building with practical movement, and hey, maybe it’s exactly what you need to kick off the new year. The January 2025 Core and Leg Workout Warm-Up Every great workout starts with a good warm-up. You’ve got to get those muscles ready to fire. Here’s how you’ll do it: 1. 30 Bodyweight Squats : Think of this as your way of waking up your legs and reminding them who’s boss. 2. 4 Sets of 30-Second Plank Holds : Engage that core, becau...

The Ultimate 15-Minute Explosive Workout for Springboard Divers Springboard diving demands a unique combination of strength, control, and explosive power. Whether you’re a coach or a diver looking to improve your skills, focusing on quick, powerful movements can make all the difference when transitioning out of tuck and pike positions. To help you maximize your explosiveness and agility, I’ve designed a quick, bodyweight-only workout that’s perfect for group training sessions or solo practice. Best of all, it takes just 15 minutes! Why Explosive Power Matters in Springboard Diving The ability to exit tuck and pike positions quickly and powerfully is essential for executing clean entries and maximizing rotation. This workout focuses on building the fast-twitch muscle fibers you need to make those rapid movements look effortless. The 15-Minute Explosive Workout Equipment Needed: None – just your body and a little space. Format: Circuit-style workout with clear, coach-led instructions. ...