Coast Divers Feb 2025 Workout 2

30-Minute Power Workout for Springboard Divers

Springboard diving requires strength, control, and flexibility. This 30-minute high-intensity workout builds leg power for explosive takeoffs, shoulder stability for controlled entries, and core strength for quick somersaults and twists. It is designed for divers to complete independently with minimal equipment.

Equipment needed includes dumbbells, a kettlebell, a medicine ball, a resistance band, and a yoga mat.

Warm-Up (5 Minutes)

Jump rope or perform high knees for one minute to increase heart rate and prepare muscles for movement. If using a jump rope, maintain a steady rhythm and land softly. If doing high knees, drive the knees toward the chest while pumping the arms.

Perform the world’s greatest stretch for 30 seconds per side. Step into a deep lunge, placing both hands inside the front foot. Lift the inside arm toward the ceiling, twisting the torso, then shift weight back to stretch the hamstring. This improves hip mobility, spinal rotation, and shoulder flexibility.

Do arm circles and swings for 30 seconds each. Start with small circles, gradually increasing to larger circles. Follow with dynamic arm swings across the chest to open the shoulders. This loosens the shoulders and upper back.

Complete 15 bodyweight squats with an overhead reach. Squat low, keeping the chest up. As you rise, extend both arms overhead. This activates the legs, glutes, core, and shoulders while reinforcing proper squat mechanics.

Perform five plank walkouts to pike. Hinge forward, walk the hands into a high plank, hold for a second, then push the hips up into a pike position. Walk the hands back and stand. This engages the core, shoulders, and hamstrings while improving mobility.

Strength and Power Circuit (12 Minutes)

Complete each exercise, rest for 30 seconds, then repeat for two rounds.

Perform 12 dumbbell front squats. Hold dumbbells at shoulder height, squat deep, and drive up explosively. This builds quad, glute, and core strength.

Do 15 kettlebell swings to high pulls. Hinge at the hips, swing the kettlebell up to shoulder height, then pull it toward the chest before returning to the start. This develops hip power, shoulder stability, and explosiveness.

Perform 10 hollow body dumbbell presses. Lie in a hollow body position and press dumbbells overhead while keeping the lower back on the ground. This strengthens the core, chest, and shoulders.

Complete 12 Bulgarian split squats per leg. Place the back foot on a bench, lower into a controlled lunge, and push through the front heel to stand. This builds single-leg strength and balance.

Do 10 medicine ball slams to jumps. Lift the ball overhead, slam it into the ground, then immediately explode into a vertical jump. This develops full-body explosiveness for powerful takeoffs.

Explosiveness and Core Circuit (10 Minutes)

Complete each exercise, rest for 30 seconds, then repeat for two rounds.

Perform 10 depth jumps to tuck jumps. Step off a platform, land softly, and immediately explode into a tuck jump. This improves reactive power and vertical explosiveness.

Do 10 plank dumbbell pull-throughs per side. Hold a high plank and pull a dumbbell across the floor, keeping the hips stable. This builds core strength and shoulder control.

Complete 10 single-leg deadlifts to hops per side. Lower into a single-leg deadlift with a dumbbell, then explode up into a hop. This strengthens hamstrings, balance, and landing control.

Perform 12 side plank rotations per side. Hold a side plank, twist the torso, and bring the elbow under the body before returning to the start. This builds oblique strength and balance for twisting dives.

Do 15 resistance band pike pulses. Sit in a pike position, loop a resistance band over the feet, and lift the legs slightly off the ground while pulsing up and down. This builds compression strength for tight tucks and pikes.

Flexibility and Mobility (3 Minutes)

Hold a deep lunge stretch with reach for 30 seconds per side. Step into a deep lunge, place one hand on the ground, and reach the opposite arm toward the ceiling. Keep the hips low and the chest open. This improves hip mobility, spinal flexibility, and shoulder range of motion.

Perform a standing pike stretch for 45 seconds. Stand with feet together, fold forward, and reach for the toes while keeping the legs straight. This stretches the hamstrings, calves, and lower back.

Finish with a one-minute shoulder mobility flow. Hold child’s pose for 30 seconds by sitting back on the heels and extending the arms forward. Transition into a seal stretch for 30 seconds by pressing the chest up while keeping the hips on the floor. This increases shoulder and spinal flexibility.

This workout is designed to make divers stronger, more explosive, and more flexible. Stay consistent, push hard, and trust the process.

Ready to dive in

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