Championship Season

Weeks 9–12 Objective: Peak Performance & Polishing Dives.

The final stretch is all about mastering the execution of your dives under pressure, not experimenting with new dives or list orders. You should feel confident, clean, and not overly fatigued.

• Dive Goals:

  • No new dives: everything you compete should be well-practiced and feel relatively comfortable.

  • Smaller/more minor corrections

  • Revisit lineup drills to reinforce form
    
    

• Dive Volume: Tapered. Shorter sessions, fewer reps, more intention.

• Strength Training:

  • 1-2x/week light maintenance or activation (short circuits, light mobility lifts)

  • The week of big meets or invites = no heavy lifting

• Flexibility & Recovery:

  • Emphasize foam rolling, light stretching, and shoulder mobility

  • Sleep, hydration, and fueling matter more than ever
    
    

Mental Focus: It’s about confidence, energy, and rhythm. Don’t second-guess your list, trust the work you’ve put in.