APRIL CONDITIONING (MONDAY, WEDNESDAY, THURSDAY)

Coast Divers Conditioning: Snap to Entry Power (45 Minutes)
1. Warm-Up (5 Minutes)

Activate full-body motion and diving-specific control.

• Jump Rope Sprint (1 min):

Use a jump rope to build speed and coordination. Stay on the balls of your feet and focus on fast, small jumps.

• High Knees in Place (30 sec):

Drive knees up to waist height rapidly. Keep your posture upright and arms pumping to simulate in-air explosiveness.

• Arm Circles + Wrist Rolls (30 sec each direction):

Do big arm circles forward and backward to warm up shoulders, then roll wrists in both directions to prep for entry reach.

• Bodyweight Squats with Arm Drive (15 reps):

Squat down with heels flat and chest upright. As you rise, drive your arms straight overhead into a tight streamline.

• Seated Band-Resisted Tuck Hold to Entry Stretch (2 sets of 5 reps forward and 5 reps back):

Sit on the ground with a resistance band under your feet and in both hands.

• Forward Entry Version: Start in a tight seated tuck. Sweep your arms around and up into a locked entry position, fully extending the band.

• Back Entry Version: Start in the same seated tuck. Pull your arms directly through and up into a vertical entry position.

2. Core & Quickness Circuit (15 Minutes)

Complete 2 rounds. Emphasize clean form, fast transitions, and body control.

• Standing Medicine Ball Pike Snap to Entry Hold (15 reps):

Stand in a deep pike position, holding a light medicine ball with both hands. Snap quickly into a vertical entry position while keeping the ball overhead—do not release it. Hold for 1 second at the top.

• Band-Resisted Tuck to Entry Snaps (12 reps):

Stand with a band under your feet and in your hands. Begin in a tucked position, then explode upward into an entry position against the resistance. Lock out fully each time.

• Hanging Pike-Ups with Snap Extension (10 reps):

Hang from a pull-up bar. Bring your legs up into a tight pike, then quickly snap your legs downward into a vertical bodyline. Hold for a brief moment at the bottom of the snap.

• Explosive Tuck Jumps with Overhead Arm Reach (12 reps):

Jump straight up into the air from a squat position. While jumping, bring knees into a tuck and reach your arms up into streamline. Land softly and reset between reps.

• Mock Entries (Front and Back) with Dumbbells (10 reps each):

Hold light dumbbells at your sides.

• Front Entries: Start with arms down. Sweep your arms forward and up into a tight entry position, pulling dumbbells around in a controlled arc.

• Back Entries: Start with arms down. Pull the dumbbells straight through and up into a vertical entry. Hold each final position for 1–2 seconds.

3. Strength & Stability Block (15 Minutes)

Complete 2 rounds. Focus on control, core tension, and solid positions.

• Band-Resisted Standing Pike Snap Drill (10 reps):

Stand with the band under your feet and in your hands. Begin in a standing pike position. Snap your upper body up into a vertical entry stance, resisting the band as you reach overhead.

• Barbell Deadlifts with Quick Lockout (8 reps):

Set up with a barbell at your shins. Hinge at the hips and lower your torso. Explode upward by driving your hips forward, locking out tall at the top with tight glutes and a straight line from head to toe.

• Weighted Step-Ups with Arm Swing (10 reps per leg):

Step onto a box or platform while swinging your arms up into streamline. Drive through the front foot and finish standing tall. Switch legs each rep.

• Hanging Leg Raises to Pike Hold (10 reps):

Hang from a bar. Raise your legs into a horizontal pike and hold at the top for 2 seconds. Lower slowly with control.

• Band Arm Pull-Downs into Streamline Hold (12 reps):

Anchor a band overhead. Begin with arms at shoulder height and pull down into a locked streamline, simulating the motion of reaching through the water on entry. Control both the pull and the return.

4. Entry Speed & Reaction Finisher (10 Minutes)

Do 2 rounds. High effort, high quality.

• Resisted Tuck & Pike Snaps (10 reps):

Using a band under your feet and held in your hands, snap quickly from a tuck or pike into a strong entry position. Each rep should be fast but controlled—lock out tight.

• Medicine Ball Overhead Slams (12 reps):

Raise a medicine ball overhead in streamline, then slam it into the ground as hard as possible. Focus on entry arm speed and core engagement. Reset each rep with full control.

• Plank to Explosive Push-Up (10 reps):

From a high plank, lower your body and explode up so that your hands leave the ground. Keep your core tight and body aligned throughout.