Cross training and exercise

Question
Hello, I'm a junior level diver. Currently, I workout with a personal trainer and have done some pilates for diving. I've been thinking about starting pilates again but have also been debating ballet. Do you think ballet is worth while for diving? Also, I'm trying to improve my fast twitch muscles. any suggestions for the best way to do that?

Answer
Mary -

Ballet is absolutely worthwhile for your diving. Divers your age who practice at the USA Diving National Training Center in Indianapolis are required to do several hours a week of ballet. Other elite level divers also incorporate it into their weekly workout schedule. I think doing two days a week of ballet for about 3 hours total could really help you.

I would also continue to do pilates as having a strong core body is another attribute that can help you do the harder dives.

I am sure that your personal trainer can recommend some exercises for developing fast twitch muscles fiber. I have had divers use a horizontal bar attached to a wall to do pike ups and tuck ups on. It not only develops your abdominals it can help on getting into a tuck or pike optional quicker. Using stretch bands is also a good way to work on these muscles.

Go to www.usadiving.org, click on Store and then Educational Materials. There is a book there called USA Diving Junior Conditioning Program that could help you at home. There is also a DVD called Preventative Exercise Program that would also be beneficial.

Good luck. Hope all this helps.