Embedded Files
Hurdle Drills
These drills exist to help build rhythm, balance, and control before takeoff. They break down the motion so you can master timing, posture, and board connection step by step.
Flamingo Hop Drill
This drill is essentially just a one-footed hop to work on improving balance and coordination on the board.
Front Approach Series
Ankle bounces
loaders
T-bounce
single leg loader- hurdle rocks
rock...rock... hurdle step
one step hurdle
full approach T-bounce
full approach position jump
3x straight
3x armpit throw
3x tuck
3x pike
3x half turn touch board
Hurdle Leg Drill
This video is a simple drill to help divers get there hurdle leg up higher and maintain their balance.
Front Takeoff Improvement
Front Approach and Take off drills progression
How to Improve your Inward Takeoffs
Poolside and Water Drills
Improving Entries (poolside)
This is a key skill for maximizing height and control on the diving board.
Drill for Riding the Board
Beginner back and reverse kickout drill
Russian Somersault
Useful for improving timing on front somersaults.
Front Flip 90-90 Chaser
Improves arm and body positions relative to each other during throw
When in doubt... model your dives!
Twisting Drills
5253b Trampoline Twisting Drill
Submitted by Grant Cates.
Starting with the hands laced encourages proper twisting mechanics after the arms pass through.
Initiating the flip from a seat drop helps the diver maintain an upright head position.
The flip also offers an opportunity to practice spotting
The final phase of the drill is especially effective for training hip drive and achieving full inversion in the lineup.
Dive Kick Out Drills
Front Come Out
Back Come Out
General
Reverse Take Off Modelling
Teardrop Drill for Reverse Dive
This video models the correct motions for the "teardrop" drill, which is commonly used to teach and improve reverse dives in newer athletes.
Drills for Teaching Inward Dives
Part 0
Part 1
Part 2
Part 3
Diver's Dozen
The Diver’s Dozen is a set of movement patterns practiced in sequence. It teaches you how to shape your body and builds muscle memory, so the practiced movements become automatic. Since a full dive happens in just 1.8 seconds, these drills help you lock in the right patterns ahead of time, which makes it easier to execute cleanly and consistently when it counts.
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