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So... you've made it through high school season. What now?
Off-season training is where athletes will differ the most in their training.
Other sports and outside comitments, access to diving equipment and coaches, experience level with diving, and how serious you want to get with it, will all play a role in determining what off-season training will look like for each individual.
BUT i'll let you in on a little secret...
what you do during your off-season is going to play a HUGE role in what happens during your next season.
You spend more of the year out of season than you do in it. Make the most of this time!
What's the bare minimum I should do?
Honestly? This depends on what you want to see during season.
How serious are you about diving? What are your summer goals (maintaining dives, improving, you don't really care?)
If you are simply wanting to maintain for next season...
Try to dive about 2-4 hours (1 or 2 days) per week, either at a public pool, or with a club team. If this isn't realistic, dryland training and trampoline flips and skills can be effective at maintaining as well.
Weight lift 2-3 times per week.
Spend at least a couple of hours per week modelling or visualizing your dives
What if I want to dive in college?
If you're aiming to dive in college, your off-season is not a break, it's a launchpad.
Collegiate coaches are looking for athletes who stay sharp year-round, show steady progress, and come in ready to compete. Here's how to train smart in the off-season:
Aim for 3–6 practices per week. Include all directions (forward, back, inward, twist), and prioritize consistency, entries, and form over throwing new dives carelessly.
Use time away from meets to watch film, visualize dives, and reflect on your goals. Journaling, recording progress and planning, and mindset training can be your edge.
Build diving-specific strength:
Core and pelvic stability
Glutes, hamstrings, and shoulder control
Jump power and flexibility
2–3 short strength sessions per week go a long way if they are used effectively.
Finally, create your recruiting video! Film your best dives (clean, consistent, and confident.) Coaches want to see how you move, not just what degree of difficulty you can throw.
I want to keep up with diving, but I don't have access to a pool/coach. What can I do?
Even without a pool, you can still make meaningful progress! Focus on dryland training to maintain technique, strength, and body awareness. Work on core stability, shoulder mobility, and explosive leg power with targeted exercises. Use trampolines or diving boards at local gyms or gymnastics centers if available. Practice hurdle drills, visualizations, and video analysis to sharpen mechanics. If you have access to mats, work on dive shapes (tuck, pike, layout) and safe landings. Stay mentally connected by watching elite dive footage, breaking down your past dives, and setting goals for when you return to the board.
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