OV Pool Day Conditioning

25-Minute Conditioning for Divers

Focus: Legs • Core • Explosive Movement • Balance

Equipment: Bands, tumble track, (2) 8 lb med balls, balance boards

Format: 5 stations – rotate every 5 minutes (1 minute per exercise, 5 rounds)


Station 1 – Med Ball Explosive Power

  1. Med Ball Pike Snap Throws (30 sec)
  2. Sit in a pike position holding the ball at your feet.
  3. Snap up to “entry” position and throw the ball overhead into a mat/wall.
  4. Reset quickly and repeat explosively.
  5. Med Ball Squat Jumps (30 sec)
  6. Hold the ball at your chest.
  7. Lower into a squat, then explode upward into a jump.
  8. Land soft, repeat fast.
  9. Med Ball Russian Twists (1 min)
  10. Sit with feet off the ground in a hollow-like position.
  11. Hold the ball and twist side to side, tapping the ball to the ground each rep.

Station 2 – Band Core + Tuck/Pike Strength

  1. Band-Resisted Tuck Holds (30 sec)
  2. Sit with band looped around feet, pulling knees into chest.
  3. Hands hold the band ends for resistance.
  4. Keep tight and hold the tuck as hard as possible.
  5. Band-Resisted Pike Pulses (30 sec)
  6. Sit in a pike with band looped around feet.
  7. Hold band ends and lift both legs up 4–6 inches explosively, then lower.
  8. Small, sharp pulses — not big swings.
  9. Plank to Pike Walk-ins (1 min)
  10. Start in push-up position with feet in band (or on sliders if easier).
  11. Walk or slide feet up into a pike, then back out to plank.
  12. Core stays tight the whole time

Station 3 – Tumble Track Explosiveness

  1. Tuck Jumps (30 sec)
  2. Jump as high as possible.
  3. Pull knees to chest, snap back down, and repeat quickly.
  4. Pike Jumps (30 sec)
  5. Jump straight up and snap legs up to hands.
  6. Arms overhead, tight body control.
  7. Vertical Reach Jumps (1 min)
  8. Jump as high as possible with arms swinging overhead into a tight entry position.
  9. Focus on snapping arms fast to vertical each rep.

Station 4 – Balance Board Core & Control

  1. Squat Hold on Balance Board (30 sec)
  2. Stand with both feet on board.
  3. Drop into a squat, arms overhead like entry position.
  4. Hold steady, no wobbling.
  5. Single-Leg Balance Hold (30 sec)
  6. Stand on one foot on the board, other leg bent.
  7. Switch legs after 15 sec.
  8. Keep arms up in diving position.
  9. Plank with Hands on Balance Board (1 min)
  10. Get into push-up position with hands on the board.
  11. Keep body straight, don’t let hips sag.
  12. Board will wobble — fight to stay still.

Station 5 – Leg Power & Burnout

  1. Jump Lunges (30 sec)
  2. Start in lunge position.
  3. Jump up, switch legs mid-air, land in opposite lunge.
  4. Keep chest up, arms driving.
  5. Broad Jumps (30 sec)
  6. Stand with feet shoulder-width apart.
  7. Swing arms and explode forward into a long jump.
  8. Stick landing tight, reset, and repeat.
  9. Wall Sit with Arm Reach (1 min)
  10. Sit against wall at 90° knees.
  11. Arms straight overhead in tight entry position.
  12. Hold steady the full minute.

⏱ Timing Recap:

  1. 1 min per exercise (3 per station) = 3 min
  2. 2 min rotation/transition
  3. 5 stations total = 25 minutes

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