Dryboard Conditioning

Dryboard Conditioning – Workout for Divers

Focus: Core, legs, shoulders, explosiveness, balance, and fast hand-grabbing

Equipment: Medicine Ball, Dumbbells, Kettlebell, Yoga Ball, Resistance Band

Workout (3 Blocks, 2 Rounds per Block)

Block 1: Core & Explosiveness

1. Pike-Ups with Resistance Band – 8 reps

• Lie on your back with a resistance band around your feet.

• Keep legs straight and lift them into a pike position, engaging your core.

• Lower slowly back to the ground with control.

2. Russian Twists with Medicine Ball – 12 reps

• Sit on the floor in a tuck position, feet slightly lifted.

• Hold the medicine ball and rotate side to side, tapping the ball on the ground each time.

• Keep your core tight and rotate your whole torso.

3. Fast Overhead Hand-Grab Drill – 15 reps

• Start with arms extended out wide.

• Snap hands together into an overhead grab position as fast as possible, simulating a dive entry.

• Focus on speed and clean technique.

Block 2: Strength & Stability

1. Step-Through Lunges with Medicine Ball Rotation – 8 reps

• Hold a medicine ball at chest level.

• Step forward into a lunge, rotate your torso toward the front leg.

• Step back into a reverse lunge and repeat.

2. Kettlebell Overhead Press – 6 reps per arm

• Hold a kettlebell in one hand at shoulder height.

• Press it straight overhead, hold for a second, and slowly lower it back down.

• Keep your core engaged and avoid leaning to one side.

3. Yoga Ball Pike Hold

• Start in a push-up position with your feet on a yoga ball.

• Engage your core and lift your hips into a pike position, forming an inverted V.

• Hold, then return to the starting position with control.

Block 3: Power & Conditioning

1. Kettlebell Swings – 12 reps

• Stand with feet shoulder-width apart, holding a kettlebell with both hands.

• Hinge at the hips and swing the kettlebell forward to chest level, using momentum from your legs and hips.

• Control the descent and repeat.

2. Burpee to Medicine Ball Slam – 8 reps

• Hold a medicine ball and drop into a burpee.

• As you stand up, slam the medicine ball to the ground explosively.

• Catch it on the bounce and go right into the next burpee.

3. Hanging L-Sit Hold

• Hang from a bar with arms straight.

• Lift your legs to form an “L” shape, holding them parallel to the ground.

• Keep your core engaged and hold.

Key Focus:

• High-intensity, minimal rest

• Emphasizes explosiveness, balance, and dive-specific movements

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