Embedded Files
What is Dryland Training?
Dryland is the out-of-water training that helps divers build the strength, control, and technique they need to perform in the pool. It’s completely diving-specific, combining bodyweight exercises, flexibility work, and skill modeling to reinforce correct form and strengthen the muscle groups most critical for takeoffs, rotations, and entries.
Dryland often includes specialized equipment like trampolines, dryboards, foam pits, and spotting rigs, all designed to safely simulate dive mechanics and increase repetition without the physical strain of repeated water entries. It's where strength meets precision, allowing divers to refine technique, boost power, and train smarter to enhance performance on the board or platform.
Mile High Dive Club explains the concept behind dryland, stating, "Diving is primarily an aerial, not aquatic, sport. This means that the vast majority of our training is centered on effectively and efficiently getting into the air and then exercising control while occupying that medium. Dryland training takes advantage of this fundamental, but often overlooked, truth about the sport.
The benefits of dryland training are immense. On average, athletes can enjoy a five fold training efficiency when in a dryland environment over what they will experience when they are in the water. There are two primary reasons for this. First, the time it takes to repeat a skill on dryland equipment is much smaller than it is in a pool. For example, using a 1-meter diving board an athlete can effectively complete one skill every minute if they are moving at a rapid pace. If they are using a 3-meter diving board, this drops to approximately one skill every two minutes. On a dryland diving board, a diver can easily finish four skills every minute, or one every 15 seconds. In many cases the actual training on a dryboard is even more efficient, with athletes completing a skill as often as every ten seconds. Apart from increased repetitions, dryland training also gives us the advantage of being able to teach very complicated skills in very small pieces."
The rest of their article on this topic can be viewed here.
What's Included in a Dryland Facility?
Equipment Found in dryland facilities will range greatly based on available funding and individual facility/program constraints. However, common equipment includes:
Dryboards
Trampolines
Spotting Rigs
Mats
Foam Pits
Basic workout equipment (bands, exercise balls, some free weights)
The benefits of dryland training for divers
"Divers must undertake hard dryland and in-water training schedule, spending roughly 50% of their time diving in the water and the rest either doing diving exercises in specialized gyms or working out in more traditional fitness facilities. Dryland diving training has acquired more and more popularity over the past decade, thanks to the many benefits it brings to the athlete. Among them some of the advantages are:
It creates a safe training environment: dryland training in specialized facilities allow athletes to experiment with more complex acrobatics without the risk of “smacking” into the water, which can in turn result in welts, bruises or, in the worst case scenarios, concussions.
It strengthens the body against water tear down: diving means pounding the body against the water of the swimming pool time and time again. This constant impact can stress the body, gradually tearing it down. Dryland training in turn strengthens body muscles, allowing the diver to sustain high-level physical efforts over a prolonged period.
It isolates specific skills and muscles group: if the act of diving affects the whole body, focusing on one muscle group at a time enables a greater strength development. Not to mention that by deconstructing the dive into separate actions, it is possible to work on and improve the technique of a singular diving moment."
Full article can be found here.
What if I don't have access to a Dryland Facility?
At-home Dryland Workout (flexibility emphasis)
When there's no equipment available...
Google Sites
Report abuse