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Springboard and Platform Diving is the authoritative guide to the sport. Thoroughly researched and painstaking compiled, it covers it all, including coaching, competition, and conditioning.
Internationally renowned coach Jeff Huber has worked with divers at all levels—from novice to Olympian—for more than four decades. Now that lifetime of knowledge, analysis, and expertise is distilled into Springboard and Platform Diving.
Inside you will find comprehensive coverage of every phase of the dive:
• Forward approach
• Backward press
• Takeoff and connections
• Positions, spotting, and come-out
• Line-up and entry
Along with detailed instruction, developmental drills, and coaching tips, you’ll discover in-depth coverage on teaching, using skill progressions, and creating annual training plans for each diver.
The definitive guide for coaches and divers, Springboard and Platform Diving has garnered the endorsement of USA Diving. Make it your go-to resource for diving excellence.
Chapter 1 How Coaches Teach, How Divers Learn
Chapter 2 Forward Approach
Chapter 3 Backward Press
Chapter 4 Takeoff and Connection
Chapter 5 Position, Spotting, and Come-Out
Chapter 6 Line-Up and Entry
Chapter 7 Skill Progression: Putting It All Together
Chapter 8 Strength, Conditioning, Nutrition, and Recovery
Chapter 9 Creating an Annual Individualized Training Plan
Chapter 10 Mental Training for Practice
Chapter 11 Mental Training for Competition
Jeff Huber has been involved in the sport of diving for more than 45 years. He spent 37 years as a collegiate diving coach, including 24 years at Indiana University.
During his career he developed U.S. and NCAA champions, international champions, and Olympians. At Indiana University, Huber coached divers to more than 40 Big Ten championships and more than 75 All-American selections. As a USA Diving coach, he accompanied his divers to every international competition in the world, including the Pan American Games, World University Games, World Championships, World Cups, and three Olympic Games. He has been named U.S. National Coach of the Year, NCAA Coach of the Year, USOC Coach of the Year, and Big Ten Coach of the Year.
As a diver, Huber was a California state high school diving champion, U.S. national finalist, Big Ten finalist, and U.S. Olympic Trials competitor. Despite his work with elite divers, he has coached divers of all levels and enjoyed working with both young and old divers at his prestigious summer diving academy.
Huber holds a PhD in educational psychology with an emphasis in cognition and is currently professor of practice at Indiana University in the department of psychological and brain sciences. One of his favorite classes to teach is Psychology of Coaching and Motor Performance.
“From youth competitors to world champions, coaching legend Jeff Huber has trained divers at every level. His holistic approach and extensive understanding of the sport make Springboard and Platform Diving a must-read for divers and coaches alike."
Linda Paul-- President and Chief Executive Officer USA Diving
“Springboard and Platform Diving covers all areas of diving. It’s the ideal resource for divers and coaches of all levels so they can take that next step up the ladder of success.”
Steve Foley-- USA Diving High-Performance Director
“Jeff Huber has a great record as an international-level diving coach, and Springboard and Platform Diving is an excellent presentation of his vast understanding of the sport. Whether you are a beginning or elite coach, Huber explains the critical mechanics of each dive and the teaching techniques and complementary drills required for excellence.”
Dr. Rick Schavone-- Stanford University 1989-2014, 2012 Olympic Coach
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
 |  |
The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
 |  |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
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Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
| |
The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
| |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
Save
Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
Save
Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
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The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
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The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
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Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
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The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
| |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
Save
Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
| |
The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
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The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
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Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
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The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
| |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
Save
Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
| |
The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
| |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
Save
Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
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Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
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The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
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The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
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Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
Save
Learn more about Springboard and Platform Diving.
Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
Learn more about Springboard and Platform Diving.
Takeoffs
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs.
The reason for revisiting the magic position is that the following essential positions for the takeoff are impossible to attain to any degree of proficiency without first establishing the magic position. From the magic position, there are five basic takeoff positions for springboard and platform takeoffs. They are described in the following sections.
90-90-90 Position
The first essential position for the takeoff is the 90-90-90 position, which comprises three 90-degree angles and is used for all forward and inward somersaulting dives. Many divers and coaches mistakenly believe that the diver should wait until off the board to throw for a somersault. This is not the case. The throw should occur while still on the board.
The easier the dive is, the less the 90-90-90 position is required. A diver performing a forward single somersault, for example, doesn't need to achieve this position because the dive will rotate faster than necessary. For other dives, however, such as a forward 2 1/2 or 3 1/2 somersault, this position is critical for success. The more difficult the dive is, the more necessary the 90-90-90 position becomes. The diver should begin throwing when the board is fully depressed to attain the position.
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The first essential position for (a) forward and (b) inward takeoffs: the 90-90-90 position.
Take note in figure a that the legs are straight and the diver has extended through the ankles. The push through the ankles finishes the leg push and further drives the hips upward to form the 90-90-90 position while the diver is still on the board. As we will see in the takeoff position for reverse and backward somersaulting dives, the push through the feet plays an equally important role in those dives as well.
Head Pop Position
Also notice in figure a that the diver is looking forward rather than down at the water. The diver does not have the chin down into the chest, as many beginning and intermediate divers make the mistake of doing. In achieving the 90-90-90 position, the diver establishes the second essential position, the head pop position, by popping the head up as the arms and chest move down to form the third 90-degree angle. Although there is a slight lifting of the head, the head pop is primarily achieved by keeping the head in a neutral position and fixating on a point of reference during the throw. Many divers, however, feel as if they are popping the head.
The reason for this head pop is fourfold. The first has to do with Sir Isaac Newton and his famous third law: For every action there is an equal and opposite reaction. In response to the force of the head moving backward, the hips (i.e., center of gravity) move forward in the direction of the rotation. This reaction is better understood by examining figure a.
Newton's third law and the second essential position for forward and inward takeoffs during the 90-90-90 position: the head pop position.
The second reason for the head pop is spatial orientation. The vestibular system, located within the ears, helps divers determine up and down. By keeping the head up, divers maintain better spatial orientation during dive rotation. The third reason for the head pop is that keeping the head up in the dive makes it easier for divers to pick up their visual cues during dive rotation (i.e., spotting). If the chin is buried on the chest, divers are unlikely to see much during dive rotation.
Finally, the fourth reason for the head pop has to do with the entry. It is a rule of thumb in diving that if the diver's head is down getting into the dive, it will tend to be down getting out of the dive. This down head down position often causes divers to miss seeing the water or to reach under (i.e., past their water entry point) and rotate past vertical on forward and inward entries into the water.
Many divers make the mistake of popping the head too early: they pop the head and then throw instead of throw and then pop the head. By initiating the head pop too early, they don't achieve the action - reaction effect and the head usually drops down in the 90-90-90 position. In analyzing figure a, notice that the head pop occurs when the legs and torso form a 90-degree angle.
C Position
The third essential position is the C position, which occurs when the diver forms a C shape with the body on takeoff for backward (figure b) and reverse (figure c) somersaulting dives. The C shape begins at the toes and follows through the body to the tips of the fingers. Notice that the fingertips point approximately at 2 or 3 o'clock. The more rotation the diver performs, the farther back the diver should reach. For a reverse 1 1/2, for example, a diver may reach to 1 or 2 o'clock, but for a reverse 2 1/2 or 3 1/2, the diver may reach to approximately 2 or 3 o'clock.
Some divers mistakenly conceptualize the C as beginning from the waist, instead of the toes, and extending through the arms. The C position, however, is formed using the entire body. It is established by pushing the hips forward rather than pulling the shoulders backward. Pulling the shoulders causes the diver to pull into the board for reverse somersaulting dives and to pull too far away from the board on backward somersaulting dives.
Notice in figure c that the chin is touching or almost touching the chest. In achieving the C position, the head remains neutral and the chest opens up to touch the chin. Many divers feel as if they are pushing the chin down, but they are actually holding it still. If the chin isn't down and touching or nearly touching the chest, the diver is pulling the head upward and backward.
During the arm swing, the arms bend approximately 90 degrees between 11 and 12 o'clock and then, most important, straighten back out to complete the fully formed C position. Finally, notice that the extension through the ankles pushes the hips forward and upward and significantly contributes to forming the C position.
| |
The third essential position for (b) backward and (c) reverse takeoffs for somersaulting dives: the C position.
Save
Learn more about Springboard and Platform Diving.
The stance and walk
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie’s claim.
Springboard Forward Approach
As mentioned in the preface, former Indiana University and International Hall of Fame diving coach Hobie Billingsley liked to say that the forward approach is the most difficult part of diving. Few coaches and divers would dispute Hobie's claim. As many elite divers will attest, once the forward approach is mastered, the rest of the dive is relatively simple compared to the hurdle. After 37 years of teaching the springboard forward approach, I have discovered that it isn't quite the wicked or wild beast we make it out to be. In fact, once we get to know the critter, it is a fairly easy beast to tame.
The first section of this chapter deconstructs the forward springboard approach by identifying the critical Xs and Os - the five essential positions for what to teach and what to learn. Once they have mastered these positions, divers can perform proficient forward approaches in no time at all. Gaining consistency in the approach, of course, takes more time and more practice, but these five essential positions outlined in the following section will have divers quickly on their way to having an accomplished forward approach.
Before considering the first essential position, let's briefly review two movements that occur before the hurdle: the stance and walk.
Stance and Walk
The stance is the position the diver assumes before taking the first step in the hurdle. It is important for several reasons. First, because it is the initial impression the diver gives the judges, it needs to be a good one. Second, the stance is also important because the diver needs to be in the body alignment that will be used during the walk in the approach. The diver should stand with head neutral, shoulders square but relaxed, feet together, abdomen in, front of torso slightly concave, hips rolled under, arms at the side of the body, and fingers straight. Figure 2.1 depicts the proper stance.
The stance for the springboard forward approach.
The walk constitutes the steps taken toward the end of the board. Diving rules state that a diver must take a minimum of three steps in a forward approach. Although there is no hard-and-fast rule about the maximum number of steps, I have always taught divers to take at least four steps. A walk with four or five steps allows the diver to make a grander impression with the judges and to more easily get in rhythm with the board - and rhythm is important for the forward approach, as we will see. During the walk, the diver's shoulders should be forward over the plane of the toes, angling from the ankles and not the hips. Figure 2.2 shows this position in the walk.
The body position during the walk for the springboard forward approach.
The arm swing, as you might guess, involves moving the arms in synchronization with each step in the walk. The arm swing is easy to syncopate with the steps. If the diver takes five steps, the arms move backward as the first step is taken. If diver takes four steps, the arms move forward as the first step is taken. Many divers and diving coaches overlook the importance of the arm swing, focusing more on what happens at the end of the approach than on what happens at the beginning. Of course, both are important; however, even though the arm swing may seem like a simple and unassuming element of the forward approach, it is more critical than divers and coaches might first think.
The diving board is like a stringed musical instrument with its own vibration and rhythm, and the diver must be in rhythm with the board. The board won't accommodate the diver; the diver must accommodate the board. In other words, the diver's rhythm must match the board's rhythm. At a U.S. national championship, one of my divers had a disastrous event on the 1-meter springboard, pounding the board with every hurdle and finishing in last place. In a late-evening practice, I asked him to focus on swinging his arms and finding more rhythm in his approach. That did the trick. In the next day's event, the 3-meter springboard, he caught the board at its apex with every hurdle and made finals.
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Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success.
Level 1: Introductory and Beginning Divers
Level 1 is the entry level for the sport of diving. It is perhaps the most important level because the primary coaching objectives are to hook young kids on the great sport of diving and begin laying a rock-solid foundation for success. Building this foundation involves providing deliberate play; creating a warm and accepting environment that engenders a positive physiological response to the sport; presenting diving-related concepts; teaching simple mental and cognitive skills (chapters 9 and 10); initiating introductory stretching and conditioning routines (chapter 8); being mindful of an annual training plan (chapter 9), and teaching simple dryland, trampoline, and diving skills.
Recall from chapter 1 that deliberate play is a loosely structured activity that uses flexible rules, de-emphasizes improving performance, and emphasizes fun. In contrast, deliberate practice is a highly structured activity that emphasizes improving performance (e.g., error detection, skill development) and giving maximal physical, mental, and emotional effort. Deliberate play and deliberate practice are equally important for developing expertise (Côté, Baker, & Abernethy, 2003).
Level 1 Introductory Diver
The introductory diver is someone brand new to the sport. These divers are most likely very young children who have had no experience with diving and little if any experience with other sports. The main emphasis at this level is to help these newbies become excited and enthusiastic to the point that they go home and tell mom and dad that they want to continue in the sport and practice more often. Coaches promote such a response and attitude by making sure introductory divers experience fun, find success, interact positively with other divers, receive positive reinforcement, and practice in an inviting and nurturing environment.
The introductory stage should be relatively brief. The diver should advance fairly quickly from this stage to the subsequent stage - the beginning diver stage.
Level 1 Introductory Diver Concepts
- Diving is fun!
- Learning new skills is fun!
- Level 1 introductory diver deliberate practice: 20 percent
- Level 1 introductory diver deliberate play: 80 percent
The goal here is to keep it fun and playful. Young divers will have plenty of time to become more serious about the sport later in their careers.
Level 1 Introductory Diver Games
- Silly dives
- Simon says
- Play time - Divers are allowed to do whatever they like during the last 10 minutes of practice.
Level 1 Introductory Diver Practice Frequency and Duration
- Two or three days per week
- Each practice should be approximately 30 to 45 minutes in duration.
- Level 1 introductory diver should transition to the beginning diver level after four to six weeks.
Level 1 Introductory Diver Mental Skills
- Have fun.
- Think positively.
- Positive self-talk - Talk positively to oneself and to teammates.
Level 1 Introductory Diver Cognitive Skills
- Pay attention and remember the coach's instructions.
- Be mindful of and courteous to other athletes.
Level 1 Introductory Diver Warm-Up Routine
This warm-up routine is used with minimal additions by all levels of divers. Starting with the level 1 beginning diver (the subsequent section), a stretching routine is introduced. The following warm-up routine should be done as a group with coach supervision.
- Jump rope or jumping jacks for 30 seconds.
- Lace the fingers and swivel the hands (loosen up wrists and forearms): eight clockwise and eight counterclockwise. Simultaneously swivel the foot with the heel up and toes on the ground, and then switch to the opposite foot.
- Hands on hips and roll hips: eight clockwise and eight counterclockwise.
- Head circles (loosen up neck muscles): eight clockwise and eight counterclockwise.
- Swing arms back and forth eight times.
- Swing each leg back and forth eight times.
- Bend the knees, hands on knees, and circle the hips eight times clockwise and eight counterclockwise.
- Bend the knees, place the palms on a mat, and then straighten the legs with the palms remaining on the mat.
- Sit on the mat, bend the knee, grab the foot, and rotate the ankle with the hands. Then switch to the opposite foot.
- Pull the hands back to stretch the wrists and prepare for a flat-hand water entry.
- Lateral leg swings: While holding on to a bar, swing one leg eight times from side to side, and then switch and swing the other leg.
- Medial leg swings: Hold on to a bar, bend over, and kick one leg up and behind eight times; then switch legs.
- Upper body twists: With the arms in a T position, twist from side to side eight times.
- Butterfly stretch: Seated on a mat, bend the knees, push the bottoms of the feet together, and pull the feet into the body.
- Quad stretch: From a standing position, bend one knee and grab the foot from behind.
Level 1 Introductory Diver Coach Reminders
- Keep it fun, playful, and social.
- Create slight challenges, but ensure success.
- Create a positive conditioned response.
- Keep practices short - not all skills and drills can be performed at each practice.
- Include deliberate play.
A checklist is provided for each level that outlines the dryland, dryboard, and trampoline drills for skill development and physical conditioning, as well as the springboard and platform drills and dives to be performed by the diver at each level.
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