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Learn a Dryland Conditioning Routine for Divers!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Jason Baumann, Edina High School diving coach and former USA Diving Director of Coaches Education, recognizes the importance of dryland training to create successful divers. In this clip, you’ll see some exercises Coach Baumann uses to focus on core strength out of the pool.

Conditioning Routine

Drill Summary: The first drill shown in the clip is the Tuck-Kick-Look reach. Start in a small tuck, transition to the kick and hold the hollow (hands on the thighs), then look back and reach back to complete one rep. Coach Baumann has his divers do sets of 10, focusing on using quality form each time and working on getting into the position that coincides with entry/lineup in the pool. This drill helps with changing and adjusting positions in the air.

The second drill show is the Plank. Swimmers work on their core and shoulder strength while holding their body in a straight line in a push-up position. Do each rep in 30 second increments.

This video came from Championship Productions’ video “Coaching High School Diving: Dryland Drills, Skills & Techniques.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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