Ex gymnast out of condition

Question
Hi,
I have been out of training for about 4 years, and have recently been offered a place in a diving squad (mainly platform, but learning the basic entries off springboard). I was wondering if you could give me an idea of what i could be doing at home (strength and core stability wise) in order to catch up with the girls i train with? We dont do alot of strength there, the other girls are just maintaining their strenth, whereas i need to increase it dramaticaly.
Thanks

Christine

Answer
Hi Christine -

You are on the right track by wanting to know how transform yourself into the acrobatic physique you once had as a gymnast. Many of the physical attributes you possessed are now very important to regain so you reduce the chance of injury, especially if you are planning to pursue platform diving.

I am going to suggest 3 areas to develop and then at the end of this response I will list some websites you can go to achieve them.

The first area to work on should be your flexibility. You do not need the limber back that gymnasts need as arching in diving works against you both in a judges score and in injury. Work on flexibility in the back of your legs (hamstrings) so you can completely bend over forward into the pike position. You need to be able to this will sitting with your legs straight out, standing and bending over or standing and being able to lift one leg straight up or both legs while hanging from a bar. You also need the flexibility to do this quickly. Your lower back also needs to be flexible in order to do this. The second area of flexibility needs to be in your shoulders. You should be able to stand with your back against a wall and with with arms stretched out to each side, be able to close your arms over your head quickly, grab your hands like a diver, and "shrug" your shoulders up so that there is no air space between your head and upper arms (biceps). If you have an airspace in that area, when you hit the water head first (especially on platform)your arms will move in an undesirable direction resulting in a possible shoulder injury. The final two areas of flexibility are in your wrists and feet. Your wrists need to be strong a flexible because that is the first part of the body to hit the water. A good toe point is also important. Gymnasts do not have to point their toes as much as divers because it is a feet to feet sport. There are feet first entries in diving but since it is primarily a head first sport, your feet are the last thing a judge sees.

The second area to work on is your abdominal strength. Just like gymnastics, divers need strong stomach muscles to help prevent back injuries. As a gymnast, you must remember the "hollow" shape position. Divers need to attain that same hollow shape position upon entry. To check your hollow shape ability, lie on a flat hard surface and with your arms over your head and hands grabbed together, see if you can push the lowest part of your back to the ground. If you can, then you still have the hollow shape ability. There are some diving specific sit-ups you can do to help strengthen your stomach muscles. They are called "tuck-ups" and "pike-ups". Sit down on a stretch mat and get into a tuck position by grabbing both shins with each hand, close into a compact tuck and balance on your butt. Now kick your feet out as far as you can but do not let your feet touch the ground, you should now be extended into a hollow shape but your hands are down next to your legs. Next look back without letting your feet or head touch the ground and then finally reach both arms over your head with your hands together, reaching as close as your can to your body with bent elbows right past your nose. You just simulated a dive that goes backward headfirst and at the same time, worked your stomach muscles.You can also do this from a pike position. Get into a 'V' up position with your hands touching your toes. (you may need someone to help balance you on this one) Now unpike to a hollow shape and keep your hands close to your legs. Look back without touching the ground with your feet or head and then reach to the sides into a handgrab.There are other various sit-ups to do like you did in gym. These are just two of them specific to diving. Pilates is also a good exercise to do because it works on flexibility and abdominal strength.

The third area to develop is your leg strength. Plyometrics is the best for this. Go to a local library and check out a book or video on this subject to develop the leg strength you need to gain height in your dives.

Here are some websites you can go to find out more info on what I have just given you:

www.usadiving.org - This is website for the national governing body of the sport that maybe you already belong to. Click on 'Store' and then click on 'educational materials'. There you will find lots of inexpensive videos and cd ROMs that will help you develop the physique you want.

www.usadiver.com - Click on the competitive diving book icon by Hobie Billingsley.

www.flipnrip.com - Lots of videos of divers and other general diving info.

www.aausports.org - alternate national governing body website.

www.springboardsandmore - diving equipment for divers/teams.

www.divemeets.com - divers and teams website to register for meets.

Go Amazon.com and in the search box type "Diving For Gold" by Dr. Ron O'Brien. Great book on how to be a better diver through dry land workouts.

Good luck with your pursuit of this great sport.

Tom Trapp