PRE NATIONALS TAPER WORKOUT

COAST DIVERS – PRE-NATIONALS TAPER WORKOUT

Duration: 45 Minutes

BLOCK 1: CONTROLLED ENTRY POWER (12 minutes)

Format: 2 rounds — 45 sec work / 15 sec rest — 1 min break between rounds

  1. Med Ball Pike Snap to Streamline Hold
  2. Stand holding a light to medium med ball. Fold into a deep pike, then snap up and jump vertically into a tight streamline. Land softly and freeze in streamline before resetting.
  3. Resistance Band Entry Drill (Slowed Tempo)
  4. Anchor a resistance band behind you. Start in a pike position. Snap legs down and arms up into streamline slowly, emphasizing control and form. Return with the same control.
  5. Hanging Pike-Ups to Streamline Freeze
  6. Hang from a pull-up bar. Pull your legs up into a tight pike, then snap down into a streamline hollow hold. Pause briefly before returning to hang. No swinging.
  7. Step-Through Tuck Jump to Entry Reach
  8. Step forward into a lunge. From that step, jump into a tight tuck in the air. Land softly and rise into a standing streamline hold. Alternate legs each rep.
  9. Band-Resisted Pike-to-Hollow Switch
  10. Hold a medium band anchored behind you. Start in pike, snap into streamline, then immediately switch into a tight hollow hold. Fight the resistance both ways.

BLOCK 2: GLUTES, QUADS, & CORE (14 minutes)

Format: 2 rounds — 45 sec work / 15 sec rest — 1 min break between rounds

  1. Glute Bridge March with Streamline Hold
  2. Lie on your back, knees bent. Raise hips into a glute bridge. Hold arms in streamline overhead. Alternate lifting one foot at a time while keeping hips level.
  3. Weighted Step-Ups (No Jump)
  4. Holding dumbbells, step onto a box with one foot. Bring the other foot up. Pause at the top, then step back down. Alternate legs each rep. Controlled movement.
  5. Wall Sit + Entry Snap Press (REVISED)
  6. Sit against a wall with knees at 90°. Hold a light med ball or dumbbell in front. Slowly press arms up into streamline and then down again. Mimic a diving snap.
  7. Rear-Foot Elevated Split Squat
  8. Place one foot behind you on a bench. Lower your back knee toward the ground in a controlled lunge. Press back up. Switch legs halfway through or each round.
  9. Yoga Ball Pike Rollout + Tuck Return
  10. Kneel with forearms on a yoga ball. Roll forward into a long pike. Hold briefly. Pull the ball back in by tucking your core. No arching—keep spine neutral.
  11. Single-Leg Glute Kickbacks
  12. From hands and knees, extend one leg back and up. Squeeze your glute at the top, then return. Keep hips level. Switch legs halfway through or each round.

BLOCK 3: ACTIVE STRETCH & MOBILITY (12 minutes)

Hold each stretch 30–60 sec as noted

  1. Deep Lunge + Reach (L + R)
  2. Step into a deep forward lunge. Drop the back knee. Reach both arms overhead and lean slightly back to stretch hips and front body. Switch sides after 30–60 sec.
  3. Seated Pike Stretch with Forward Pulse
  4. Sit with legs extended. Reach for your toes with a straight spine. Pulse gently forward to deepen the stretch. Keep breathing.
  5. Frog Stretch with Rocking Hips
  6. Kneel with knees wide, feet out. Lower onto forearms or hands. Gently rock forward and back to stretch the groin and inner thighs.
  7. Straddle Reach with Side Bends
  8. Sit in a wide straddle. Reach both hands to one foot, then the other. Then reach center. Hold each for 30–60 sec.
  9. Shoulder Thread-the-Needle (L + R)
  10. On hands and knees, slide one arm underneath your chest, placing the shoulder and ear on the ground. Hold. Switch sides after 30–60 sec.
  11. Cat-Cow to Child’s Pose Flow
  12. On all fours, alternate arching (cat) and dipping (cow) your back for a few rounds. Then flow back into child’s pose and hold.
  13. Wall Hamstring Stretch + Streamline Hold
  14. Lie on your back with one leg extended up against a wall. Keep the other leg flat on the floor. Hold arms in streamline overhead and breathe deeply.

BLOCK 4: RECOVERY & VISUALIZATION (7 minutes)

  1. Foam Roll – Glutes, Quads, Upper Back (2 min)
  2. Use slow, controlled rolling on each area. Focus on tight or sore spots. If no roller, do slow self-massage.
  3. Deep Breathing in Child’s Pose (2 min)
  4. Kneel with arms extended and forehead resting on the floor. Inhale through the nose, exhale through the mouth. Focus on relaxing the hips, shoulders, and neck.
  5. Mental Rehearsal (3 min)
  6. Sit or lie comfortably. Close your eyes. Visualize 2–3 of your main competition dives—perfect approach, explosive takeoff, and a clean entry. Stay calm and confident.

TOTAL TIME: 45 MINUTES EXACTLY



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