Building Phase

Weeks 1–4 Objective: Build & Reacquire Dives

This is your go-for-it phase. Athletes are prioritizing rebuilding confidence, cleaning up mechanics, getting dives back, and sometimes returning after a long break.

• Dive Goals:

  • Re-learn known dives with proper form

  • Experiment with adding 1–3 new optionals

  • Start refining required dives

• Dive Volume: High. Reps are necessary.

• Strength Training:

  • 2–3x/week focused on strength and power development (glutes, hamstrings, shoulders, core)

  • Can include moderate-intensity lifts, core circuits, and basic plyometrics
    
    

• Flexibility & Prehab:

  • 3–4x/week focused on hips, hamstrings, shoulders, and thoracic spine
    
    

• Weekly SchedulingTip: Spend more time during this phase focused entirely on basics (lineups, entries, hurdle drills)

• Mental Focus: depending on your goals for this season, now is the optimal time to refine the basics OR start getting new dives!