15 Minute Explosive Workout

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.


Warm-Up (2 minutes)


Get your body moving and primed for explosive efforts:

1. High Knees (30 seconds): Drive your knees up as fast as possible to engage your core and legs.

2. Arm Swings + Tuck Jumps (30 seconds): Swing your arms forward and back to warm up your shoulders while performing light tuck jumps.

3. Dynamic Pike Reaches (1 minute): Alternate between standing tall and explosively folding into a pike, touching your toes with speed.


Workout Circuit (12 minutes)


Perform each exercise for 40 seconds with 20 seconds of rest. Complete two rounds of the circuit for a total of 12 minutes.

1. Explosive Tuck Jumps

• Jump straight up, bringing your knees to your chest into a tuck position. Focus on extending your body quickly after each tuck for controlled landings.

2. Pike Pop-Ups

• From standing, explosively fold into a pike position, touch your toes, and spring back to standing. Speed and precision are key.

3. Plank Snap-Ups

• Start in a high plank position. Jump your feet toward your hands into a squat, then snap back to plank. This mimics the explosive motion required during dives.

4. Squat-to-Toe Taps

• Perform a squat, then spring up into the air and touch your toes mid-jump. Land softly and reset quickly for the next rep.

5. Knee Drive Skips

• Perform exaggerated skips, driving your knees high and fast while maintaining control and rhythm.

6. Burpee Tuck Jumps

• Start with a burpee, and replace the traditional jump with a tuck jump to increase the explosive demand.


Cool-Down (1 minute)


Finish the workout by stretching key muscles to improve recovery:

1. Standing Pike Hold (30 seconds): Fold forward to stretch your hamstrings and lower back.

2. Cat-Cow Stretch (30 seconds): Loosen up your spine with slow, controlled movements between arching and rounding your back.


Coaching Tips for Success

• Emphasize Effort Over Repetition: Quality over quantity. Explosive power comes from maximum effort with each movement.

• Focus on Form: Proper technique prevents injury and ensures you’re targeting the right muscles.

• Keep Energy High: Encourage participants to stay focused and push themselves for the full 15 minutes.


The Bottom Line


This quick, targeted workout is designed to build the explosive power springboard divers need to perform at their best. Whether you’re a diver looking to take your performance to the next level or a coach aiming to help your athletes improve, this routine is a simple, effective way to focus on what matters most.


Dive in, train hard, and watch your explosiveness in the air reach new heights!


Looking for more training tips or workouts? Let’s connect!

Call or Text 714-747-5753

Instagram and Tik Tok @coastdivers



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