High Dive Champions
Power Training
“The will to win determines the will to prepare” - Hobie Billingsley, Olympic Diving Coach
HIGHER FASTER STRONGER
High Dive Champions is proud to present Power Training designed and implemented by Coach Mike Darland and the High Dive Champions coaching staff.
The following is the philosophy behind power training, a sketch of its design including a full description of the specific plan, and weekly training sheets for each diver.
The purpose of Power Training is to increase each of the diver’s athletic components specifically linked to improving their diving skills while at the same time preventing injury and preparing each diver to train efficiently and perform at their very best.. These important athletic components include flexibility, agility, endurance, power, strength, speed, spatial orientation, muscle memory and strength-to-weight ratio. These combined athletic components are key to a diver’s over-all success and should be a valuable part of their training. It is our intention to give each of our divers at High Dive Champions the proper tools to maximize their training and thus reach their own highest potential and achieve diving success.
TIMING
Weekly instructional training sessions will be conducted at the Purchase pool. These sessions will teach divers the proper way to perform all the specific drills and excercises listed on the weekly sheets. Power training fees for the 10 week session will apply. See Coach Mike Darland for details.
POWER TRAINING DESIGN
Each work-out is designed to be completed a minimum of three days a week and last for approximately one hour. It includes a specific plan to be followed on a weekly basis. We will be supervising the work-outs one day a week while the other two days the training is to be done at home. It will be helpful for each diver to have a partner; a parent, sibling or friend, to help at home with the training. We have carefully calculated each specific exercise and sets to be completed in order to maximize the diver’s athletic components mentioned above. On the training sheets included in this packet, we have set specific goals for each diver and a place for each individual to mark their progress. This progress can be carefully followed and reviewed by the diver and their coach and hopefully each week the sets will be increased. It is our goal for all our divers to be able to complete the entire planned work-out for a given day.
* While performing each work-out divers should be careful to concentrate on their breathing – in through your nose, and out through your mouth - and remember to drink lots of water…
The following is a blueprint of the weekly training:
Warm-up – [ten minutes] Designed to increase the diver’s heart-rate and loosen up the body to maximize the safety and efficiency of each work-out while at the same time improving their endurance. The warm-up can include jumping rope, jumping-jacks, running in place, etc… Continued, low-impact movements are key for the success of the warm-up.
Stretching - [ten minutes] Designed to increase the diver’s flexibility and thus achieve tighter pikes, tucks, and diving positions which in turn speeds up each dive, helping them finish their dives ‘higher’. Flexibilty is considered by many coaches to be the most important athletic component for a diver and certainly high in our estimation as well. Divers should stretch every part of their bodies paying close attention to their hamstrings (pike stretch), lower backs, upper backs, quadriceps, ankles, arms and shoulders, calves and necks. Each stretch should be done twice and held for no less than 10 seconds.
Conditioning, Core - [25 minutes] Designed to increase a diver’s strength-to-weight ratio. This is a relationship directly related to a diver’s ability to control their bodies in the air, which is the very essence of the sport of springboard and platform diving. The excercises included in Power Training utilize general strength and conditioning, plyometrics, abdominal, lower and upper body drills. These important drills are also designed for injury-prevention and efficiency of a diver’s daily diving training.
Drills & Diving Forms - [15 minutes] Designed to enhance the athlete’s specific diving skills through repetition and a break down of each movement. All divers should concentrate on the physics and bio-mechanics of each movement and skill while also paying very close attention to diving form, i.e.; toe-point, straight arms, flat hands, body alignment [head, shoulders, hips and heels], and a neutral head position.
Daily Reminders:
*Increase your Athletic components DAILY
*Breathe
*Visualize
*Drink Water
*Maintain diving form at all times
*Maintain diving body-alignment
*Point your toes
*Challenge yourself
*Dive with courage
*Have fun
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