Friday Explosive 20 Mins 🔥🔥🔥

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 jumps and landings.

4. Squat-to-Toe Reach – 30 Seconds

̢ۢ Warms up the legs while reinforcing mobility.

âš¡ The Explosive Workout (17 Minutes)

Each exercise is performed for 40 seconds, followed by 20 seconds of rest before moving to the next movement. Complete 3 total rounds.

1. Tuck Jumps

̢ۢ Explode off the ground, bringing your knees to your chest.

̢ۢ Land softly and reset immediately.

̢ۢ Builds leg power for takeoff.

2. Plyometric Push-Ups

̢ۢ Lower into a push-up, then explode upward, lifting your hands off the ground (clap optional).

̢ۢ Strengthens the upper body and core stability for control in the air.

3. Skater Bounds

̢ۢ Jump laterally from one foot to the other, landing softly and controlled.

• Enhances side-to-side power and balance—great for approach steps.

4. V-Up Kickouts

̢ۢ Start in a V-sit, rapidly kick your legs in and out while maintaining core tension.

̢ۢ Develops explosive core engagement needed for tight tucks and pikes.

5. Broad Jump to Quick Step Back

̢ۢ Jump forward explosively, then step back quickly and reset.

̢ۢ Trains powerful forward momentum and fast-twitch recovery.

6. Handstand Shoulder Taps (Against Wall or Freestanding)

̢ۢ In a handstand position, tap one shoulder at a time while maintaining balance.

̢ۢ Builds shoulder and core stability for stronger dives.

🔥 The Finisher (1 Minute Burnout)

No excuses—empty the tank with Burpee to Tuck Jumps for a full 60 seconds!

̢ۢ Drop into a burpee, explode up into a tuck jump, land, and repeat.

̢ۢ Forces total-body endurance and explosive strength when fatigued.

Why This Workout Works for Divers

This session is designed to mimic the explosive power demands of diving—from your hurdle to your takeoff and everything in between. Leg drive, core control, and upper-body explosiveness are all essential in springboard diving, and this workout delivers results without requiring a gym.

Time to Train!

Do this workout 2–3 times per week alongside your diving practice, and watch your jumps get higher, your rotations get faster, and your dives get sharper.

Ready to dive in?

Call or text us at 714-747-5753

Insta and TikTok @coastdivers

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