Progressions

What Are Diving Progressions?

Diving progressions are step-by-step skill-building sequences that help athletes safely and effectively learn new dives. Instead of jumping straight into a full dive, divers break it down into smaller parts (ex. approaches, takeoffs, somersault drills, and entry work). These skills are practiced in dryland, on trampolines, using spotting belts, or from lower heights before moving to the board or platform.

Why is this important to athlete success?

Progressions are important to an athlete’s long-term success because they build technical mastery, confidence, and safety at every stage. By breaking complex dives into smaller, repeatable parts, athletes develop the body awareness and timing they need to succeed on higher boards and harder skills.

Coaches determine when an athlete is ready to move to the next step based on consistency, control, and mental readiness, not just physical ability. When a skill looks easily accomplishable, repeatable, and intentional, it’s a sign they’re ready to progress.

How do I balance mastery of skills with competition readiness

A coach should prioritize long-term athlete development in the early stages of a diver’s career, focusing on clean fundamentals, proper progressions, strength, and mental resilience. These foundational skills take time to develop, but the results of them pay off in the long run.

Short-term performance goals become more relevant in the competition season or for older athletes preparing for key meets (e.g., high school sectionals, college recruiting events, nationals). Even then, short-term adjustments (like focusing on consistent scoring dives) should rarely (if ever) replace ongoing technical refinement.

Use low-stakes meets to test and build confidence, and reserve peak performance pressure for high-priority events. A strong diver isn't just ready for one season, they're built to succeed over many.

When should I focus on progressions with my athletes?

Coaches should focus on progressions any time a diver is learning a new skill, rebuilding technique, or struggling with consistency or confidence. Progressions help break dives into manageable steps, allowing athletes to develop proper mechanics without fear or frustration. They’re especially important in early stages of training, post-injury recovery, or when preparing to move up in difficulty and should be revisited regularly, even for advanced divers, to reinforce fundamentals and correct habits.

Suggested Progression By Category

Progression orders will vary based on individual athlete, what they are comfortable with, and what dives are a necessity/priority. Many coaches will progress divers up to optional level dives in the tuck position before teaching them any dives in pike. Other coaches will start with straight dives (especially in the back category), as this is mentally easier for many athletes to achieve than pike or tuck. Furthermore, some coaches will have a diver do a dive to their head on a 3m board before 1m (to teach proper alignment, timing, etc.) Examples of this are 403b, and many twisting dives.

Oftentimes, dives and flips are not introduced in the straight position until much later in a diver's career, if at all, and are used strictly for drills and mechanics improvement.

It is not uncommon for coaches to teach athletes reverse flips before reverse dives (as many former gymnasts have less fear of this skill.)

While there is not a strict "right" or "wrong" progression, typically it is reccomended that divers achieve 85% mastery of the basic dives in a position before moving on to a higher DD dive/flip in the same position. This ensures that the integrity of their mechanics will be maintained and that good habits are being formed.

Fronts:

001c/b

101c/b

102c/b

103c/b

104c/b

105c/b

107c/b

Backs:

002c/b/a

201c/b/a

202c/b/a

203c/b/a

204c/b

205c/b

207c/b

Reverses:

002c/b/a

201c/b/a

301c/b/a

302c/b/a

303c/b/a

304c/b

305c/b

307c

Inwards:

001c/b/a

101c/b/a

401c/b/a

402c/b

403c/b

404c/b

405c/b

407c/b

Front Skill Progressions

Front Lineups / Fall-ins
Teaches vertical alignment, posture, and controlled water entry
→ Builds awareness of how the body should feel when entering the water

Front Dive Tuck (101C)
Introduces forward rotation with minimal airtime
→ Teaches timing, confidence and steup.

Front Dive Pike/Layout (101B/101A)
Adds body control and line awareness to rotation
→ Reinforces straight body positions and clean lines

Front 1½ Tuck (103C)
Increases rotational speed, introduces air timing, works on kickout following a flip
→ Helps athletes learn to spot and control longer rotations

Front Pike (103B), Front Double (104b/c) or Front 2½ Tuck (105C)
Builds on previous skills with more advanced timing, height and air awareness
→ Double or 2½ are often used as the first front optionals in competition (depending on individual progression rates)

The progression follows the natural path of increasing complexity:

First, master vertical posture and simple rotation (lineups, tuck dives)
Then develop control of body position (pike/layout)
Finally, add speed, height, and difficulty (1½s, 2½s)

Skipping steps too early can result in fear, poor habits, and inconsistent technique, while following the progression allows the diver to build confidence, efficiency, and safe mechanics over time.

Double Bouncing 101b

Front 1.5 Flips (103c)

Front 2.5 Flips (105c) Dryland Progression

Front 2.5 Flips (105c) Water Progression

Back Skill Progressions

Back Lineups / Fall-ins
Teaches body alignment, entry posture, and vertical control
→ Establishes feel for going backward off the board without jump or significant rotation

Back Presses (dryland or board)
Develops board timing, balance, and core engagement during takeoff prep
→ Reinforces control and incorporates a small jumping motion during the loading and lift phases

Back Dive Tuck (201C)
Introduces backward rotation with a compact, forgiving body position
→ Helps athletes learn safe rotation speed and spotting the water

Back Dive Pike/Layout (201B/201A)
Builds body control and line awareness under increased extension
→ Focuses on posture and alignment during backward rotation

Back 1½ Tuck (203C)
Adds speed and air awareness
→ Diver must now control rotation timing and come-out for safe entry (will typically practice 202c before learning 203c)

Back 2½ Tuck (205C) (optional for advanced divers)
Requires explosive lift, precise timing, and strong core control
→ Often used as a key optional in competition

201c Progression

203b Progression

203c Tips/Drill

205c Progression

Getting your first reverse dive!

303c Progression

Reverse Skill Progressions

Back Lineups / Fall-ins
Teaches vertical alignment and safe backward water entry
→ Builds comfort with entering the water backwards

Teardrops
Teaches reverse jumping and rotation
→ Builds comfort with jumping away from board/platform while achieving backwards rotation, without having to worry about entry component.

Board Work + Press Drills (dryland + on board)
Focuses on balance, arm timing, and controlled press mechanics
→ Ensures clean and safe takeoffs before adding rotation
Reverse Dive Tuck (301C)
Introduces backward rotation from a forward-facing stance on the board/with an approach in a compact, safe position
→ Builds awareness of how close the body rotates to the board and develops air control
Reverse Pike/Layout (301B/301A)
Challenges posture, line, and entry position while maintaining awareness near the board
→ Reinforces tight body control and vertical lift
Reverse 1½ Tuck (303C)
Adds rotational speed and height demand
→ Diver must generate more lift to safely rotate and come out in time for vertical entry (will usually prep with 302c.)
Reverse 2½ Tuck (305C) (for advanced divers)
Requires high amplitude, precise timing, and tight rotation
→ Used as a high-scoring optional in many competitive lists

Reverse Dive Progression (hand-spot)

305c 3m Demo (progression is virtually identical to 205c)

Inward Skill Progressions

Board Work + Back Press Mechanics
Focuses on body position, knee bend timing, and upward drive from a still position
→ Teaches safe board depression and balanced lift without leaning back

Inward Dive Tuck (401C)
Introduces forward rotation from a backward start in a compact, safe position
→ Builds air awareness and control rotating toward the board

Inward Dive Pike/Layout (401B/401A)
Requires greater control of body line and entry position while maintaining rotation toward the board
→ Reinforces posture and tension throughout the dive

Inward 1½ Tuck (403C/B)
Adds rotational speed and height demand
→ Diver must execute a strong press and maintain tight rotation for clean entry (402c is commonly taught as prep for this dive.)

Inward 2½ Tuck (405C) (for advanced divers)
High-difficulty optional that requires vertical lift, spatial precision, and fearless execution
→ Common in elite optional lists when properly trained

First 401c Progression