Plenty of high school divers don't have a coach, and plenty of high school dive coaches are on their own trying to figure out the ropes!

Does this sound like you?

Then this is your space!!

I have been in the exact same position, and I know it can be tough to progress on your own without clear guidance. Gladly, we've made a section specifically to help!

What's on this page?

1. Understanding high school diving (basics)

2. Periodization and Goal-setting

3. Weekly Practice Planning

4. Daily practice templates

SAFETY FIRST, KIDS!

Practice Time Goals

Ideal Practice Structure:

• 1.5 to 2 hours per session

• 3 to 5 sessions per week

This gives you time to warm up properly, complete basics and required dives, work on one or two "focus" dives, film and review footage, and cool down or stretch afterward.

If you only have 45–60 minutes in a session, prioritize warm-up, basic mechanics, and one key dive. 

Focus on dive quality above number of reps! Lots of repetition is AMAZING!! But so is forming good habits in your dives.

What Is Periodization?

Periodization is a structured approach to training that breaks your season (or year) into phases or "blocks," each with a specific focus (like building skills, refining technique, or peaking for competition.)

Think of it like building a house:

Start with a solid foundation (basics and strength)

Add the framework (new skills and techniques)

Finish with polish and detail work (consistency and confidence)

Each phase builds on the last so you're progressing with purpose, not just repeating the same dives over and over without strategy. 

Why Is Periodization Important?

Without periodization, athletes either do too much too early and burn out, stay in a "just do reps" mode and never actually peak, OR they wait too long to get consistent and aren't ready when it counts.

Periodization Helps You To...

• Progress faster by focusing on the right things at the right time

• Avoid plateaus by changing training intensity and focus each phase

• Peak when it matters (like at conference, regionals, or state.)

• Stay healthy by avoiding overuse, under-recovery, and bad habits

• Train with purpose, not just routine

Diving Is About Work Ethic and Training Timing Over Talent 

You don’t want to be your best in Week 4. You want to be your best in Week 12, at championships. Periodization helps you build toward that, one practice and one week at a time.

Even if you’re new to diving, a basic understanding of periodization will still help optimize your training plan.

But First... Goal-Setting!

Determine what your diving focus should be based on your previous experience and future goals by taking the quiz below!

Trouble viewing this quiz? Click here! 

In-Season Diving: The 12-Week Championship Build

High school diving season is short, typically just 12 to 14 weeks from first practice to championship meets. That means every week counts, and how you structure your training within the season will make or break your progress.

Learn about periodization for your season by clicking the buttons below!

Quick Rules of Thumb

• You should not be adding new dives within the final 4-6 weeks of your season unless it’s absolutely necessary.

• Peak meets (like conference or state) need at least 10-14 days of reduced volume and dialed-in confidence work.

• Strength work is most effective early in season. By the end, your job is to feel confident, not train hard.

• Basic drills should never be skipped. They maintain body awareness and fix small form issues before they get big.

• Mental prep matters. Use mock meets and pressure sets to practice feeling the nerves before the real thing.

Weekly Practice Planning:

Anytime you are training, structure is key. A well-balanced weekly schedule keeps you improving steadily, avoids burnout, and ensures you're building both your skills and your confidence.

Balance Variety and Repetition

Each week, you want to strike a balance between:

Repetition: Repeating skills to build muscle memory and consistency

AND

Variety: Mixing directions and challenges to stay sharp, engaged, and well-rounded

Too much of the same dive leads to plateaus. Too much variety means you never clean things up. The sweet spot: each dive direction at least once per week, with extra focus on what you’re learning or struggling with.

What to Include Every Week:

• All 4 Directions: Forward • Back • Inward • Twisting
  (Try to hit each at least once, even if just on 1 dive)

• Diving-Specific Strength (2–3x/week)
  Short, targeted circuits: core, glutes, shoulders, pelvic activation, jump control

• 1 Mental Day
  Watch meet film, visualize dives, or journal about fears, successes, and goals
  
  

Sample Weekly Practice Plans

Daily practice ideas: 

Every practice should include:

1. Land warm-up

2. Dryland drills (if available)

3. Board warm-up

4. Main workout

5. Mental challenge like “1 try only” or “score yourself”- (this IS optional, but can keep practices fun and engaging)

6. Cooldown/mobility (the best time to improve flexibility through static stretching is right after a workout!)

Technique Days:

Plug-and-Play Practice Schedule Builder:

Use the excel sheet below (make a copy to edit), or build your own!