core workouts to supplement board time

Question
Hi Tom,

My 11th grader is in his 2nd year on his HS team, but the coaching time is limited.  They currently practice on the board but don't do any dry land/core work.  Do you have a sample workout you could suggest to supplement his platform work?
Thank you -  Alison

Answer
Alison -

There are several websites you can go to and obtain information on what you are looking for. I'll list them at the end of this answer.

Exercises he can do on his own at home are every morning before school and at night before bed include doing a series of stretching and sit-ups that relate to diving. If he wants to get better, he will do them faithfully. Some teenagers resist this self discipline but he will have to do them to improve.The websites listed will have these exercises to read about.

Dry land work usually means using trampoline or dry board. A dry board is a competitive diving board that is not over water. It is over a pit that a gymnast would use. If he does not have access to one,I am listing a website to find club teams in your state that use them.

www.diving.about.org. In the search box, type in 'Create the perfect body for diving' There are also many other very informative articles at this site for high school divers. Also enter 'stretching','sit-ups' and 'high school diving'

www.usadiving.org. On the home page, scroll down to the bottom of the page and under Store, click on 'Educational Materials'. There are books DVD's and cd roms that hopefully his teams budget will allow the diving coach to purchase items that relate to all divers improvement. Also at this site, click on 'Join USA Diving' and then Find A Club. Enter CT and a list of teams will come up. Look for ones closest to you and inquire about their dry land equipment and training opportunities.

www.aaudiving.org. Click on Merchandise and then Diving Videos. At the next page, look on the left hand side of the page for 'Diving #6#'. There are several videos there that will help him and are reasonably priced.