More reps doesn’t always mean better results, especially in diving.

• In strength and flexibility work, form and focus matter more than how many reps are completed. Diving requires precise body control, and poor-quality reps can build bad habits that carry over into performance.

• A good starting point is to have athletes do # of reps that correspond to their age and build as endurance is developed.

Flexibility without control isn’t enough.

• Incorporate active mobility work, like dynamic stretches and controlled kicks to support range of motion while maintaining alignment.

• Emphasize shoulder, hip, and hamstring mobility to enhance dive shapes.
  
  

Train the way you move, not just isolated muscles.

• Diving is a full-body, coordinated sport, so training should reflect that. Instead of focusing only on isolated strength (like bicep curls or leg presses), integrated movement training develops strength, mobility, and coordination together through dynamic, sport-specific patterns.

• These exercises help athletes build spatial awareness, rhythm, and neuromuscular control, which translates directly to better hurdles, tighter spins, and cleaner entries.