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In Perfect Form: A Dryland Plan for Competitive Divers

Competitive diving demands more than bravery and balance — it takes explosive power, body control, and the ability to maintain precise form in mid-air. Whether you’re training on springboard or platform, this dryland program builds the strength, stability, and flexibility needed to support clean take-offs, controlled rotations, and confident entries.

In Perfect Form is a structured training plan grounded in the methods used by elite divers, Olympic development programs, and top-tier sport science research.

What This Planner Includes:

Explosive lower-body and plyometric drills to enhance board take-off power

Core compression and rotational strength to maintain body shape in flight

Shoulder stability and mobility for clean arm entries and injury prevention

Flexibility routines to improve pike, tuck, and straight-body positions

Recovery-focused mobility to support practice repetition and reduce overuse risk

Progressions across Beginner, Intermediate, and Advanced levels

Built for the board. Backed by sport science.
Train in perfect form.

Springboard Strong – Diving Planner

Springboard Strong – Diving Strength & Control Planner

Beginner Level

Workout 1: Postural Control & Core Engagement

  • Dead Bug – 3 sets x 10 reps per side
  • Glute Bridge Hold – 3 sets x 20 sec
  • Bird Dog + Reach – 3 sets x 10 reps per side
  • Wall Squat Hold – 3 x 30 sec
  • Forearm Plank – 3 x 30 sec
  • Supine Pike Hold – 2 x 15 sec

Workout 2: Shoulder Health & Flexibility

  • Wall Angels – 3 sets x 10
  • Banded Shoulder External Rotation – 3 x 12
  • Cat-Cow Stretch – 3 x 10
  • Supine Overhead Arm Slide – 3 sets x 12
  • Scapular Push-Up – 3 sets x 8
  • Passive Pike Stretch (Seated) – 2 x 30 sec

Intermediate Level

Workout 3: Take-Off Power & Lower Body Control

  • Box Jumps – 3 sets x 5
  • Goblet Squat – 3 sets x 10
  • Bulgarian Split Squat – 3 sets x 8 per leg
  • Single-Leg Glute Bridge – 3 sets x 10 per side
  • Side Plank + Reach – 3 x 15 sec per side
  • Seated Pike Fold (Active) – 2 sets x 30 sec

Workout 4: Core Rotation & Aerial Stability

  • Hanging Knee Raise – 3 sets x 10
  • L-Sit (Floor or Dip Station) – 3 sets x 10–15 sec
  • Cable/Band Pallof Press – 3 sets x 10 per side
  • Reverse Crunch – 3 sets x 12
  • Shoulder Dislocates (PVC or Band) – 3 x 12
  • Diaphragmatic Breathing – 3 minutes

Advanced Level

Workout 5: Plyometric Precision & Air Control

  • Depth Jump to Stick – 3 sets x 5
  • Speed Step-Up to Knee Drive – 3 sets x 8 per leg
  • Single-Leg Box Squat – 3 sets x 6 per side
  • Pike V-Up Hold – 3 sets x 15 sec
  • Banded Overhead Wall Walk – 2 sets x 5
  • Forward Fold to Pike Kick – 2 sets x 8 reps

Workout 6: Full-Body Mobility & Recovery

  • Handstand Wall Walk or Hold – 3 x 20 sec (or regression)
  • Lying Spinal Twist – 2 sets x 30 sec per side
  • Hamstring Wall Stretch – 2 x 30 sec per leg
  • Thoracic Spine Openers – 2 x 10 per side
  • Overhead Band Stretch Series – 2 rounds
  • Supine Breathing with Arms Overhead – 3 minutes