15 Min Intensive Abs and Arms

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):

• While performing high knees, mimic the arm swing motion used in diving takeoffs to build coordination.

Main Circuit (12 Minutes)


This circuit combines core and arm exercises to build strength and endurance. Perform each exercise for 40 seconds, followed by 20 seconds of rest, and complete 2 rounds.

1. Push-Up with Shoulder Tap:

• Perform a push-up, then tap one shoulder with the opposite hand while maintaining a strong plank position.

• Focus: Build upper body strength and stability for arm swing mechanics.

2. Plank-to-Tuck Snap:

• Start in a plank position, then jump your feet forward into a tuck position and back to plank.

• Focus: Develop explosive power and core control for quick tuck transitions.

3. Pike Push-Up:

• From a downward dog position, lower your head toward the floor and push back up.

• Focus: Strengthen shoulders for improved takeoffs and handstand mechanics.

4. Russian Twists:

• Sit on the floor, lift your legs, and twist side-to-side, engaging your obliques.

• Focus: Improve twist control and rotational power.

5. Tricep Dips:

• Use a bench or the floor to lower and raise your body, keeping elbows tucked close to your sides.

• Focus: Build tricep strength for powerful arm movements during dives.

6. Hollow Body Hold with Arm Reaches:

• Lie on your back, lift your legs and shoulders off the floor, and alternate reaching arms overhead.

• Focus: Strengthen the core for body alignment during flight and entry.

Cool-Down (1 Minute)


End the workout with a few stretches to aid recovery and maintain flexibility.

1. Child’s Pose (30 seconds):

• Stretch your shoulders and back to relieve tension after the workout.

2. Seated Pike Stretch (30 seconds):

• Stretch your hamstrings and lower back, a vital area for divers.

Why This Workout Works for Divers

• Core Focus: Core strength is critical for maintaining control during flips, twists, and entries.

• Arm Power: Strong arms improve takeoff mechanics and provide stability for aerial maneuvers.

• Efficiency: At just 15 minutes, this workout is ideal for busy schedules or as a supplemental training session.

• Group Energy: Performing this in a group setting enhances motivation and ensures everyone is on the same page, synchronizing their movements and fostering team spirit.

Tips for Success

• Use a timer to keep everyone on track.

• Monitor form to avoid injury and maximize effectiveness.

• Challenge your group by increasing reps or holding positions longer in the second round.

Ready to dive in?

Call or text us at 714-747-5753

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Let me know if you’d like additional modifications or more dive-specific workouts!

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