Lesson 1Body positions and shapes: tuck, pike, straight — ideal angles, lines, and why they matterThis section defines tuck, pike, and straight positions, detailing ideal joint angles, lines, and tension, and explains how body shape affects rotation speed, control, and aesthetic quality, with drills to improve flexibility and consistency in each shape for better diving execution.
Ideal hip and knee angles in tight tuckPike position: flat back and shoulder flexibilityStraight position: line, tension, and extensionHow body shape influences rotation speedCommon body shape errors and correctionsFlexibility and strength drills for each shapeLesson 2Overview of dive groups: forward, back, reverse, inward, twisting, armstand — mechanics and classificationThis section outlines the six competitive dive groups—forward, back, reverse, inward, twisting, and armstand—explaining their basic mechanics, numbering system, typical progressions, and how coaches select appropriate dives for each athlete to optimize training and competition.
Forward group mechanics and common entriesBack group balance and takeoff directionReverse group approach and spotting demandsInward group hurdle and board placementBasics of twisting group mechanics and codesArmstand group alignment and press to handstandLesson 3Progression principles: breaking dives into components, chaining skills, and measurable technical benchmarksThis section presents principles for structuring dive progressions, breaking skills into manageable components, chaining them in logical steps, setting measurable technical benchmarks, and using criteria to decide when divers are ready to advance difficulty, promoting safe and effective skill development.
Decomposing dives into key technical phasesDesigning stepwise progressions for new divesObjective criteria for advancing difficultyUsing checklists to track technical qualityBalancing challenge, safety, and confidencePlanning weekly progressions across eventsLesson 4Entry technique: hand positioning, head and chin alignment, body tension, and slicing the waterThis section focuses on entry technique, including hand and arm alignment, head and chin position, body tension, and leg line, and explains how to minimize splash through proper angle, speed control, and rip entry mechanics from different heights for cleaner, more precise dives.
Hand and arm alignment for vertical entriesHead, chin, and shoulder position at entryMaintaining body tension through the waterLeg line, toe point, and hip alignmentControlling entry angle from various heightsRip entry drills for springboard and platformLesson 5Platform takeoff mechanics: differences between 5 m and 10 m, power generation, and timingThis section details platform takeoff mechanics, highlighting differences between 5 m and 10 m, including stance, arm swing, balance, and power generation, and explains timing, direction control, and safety considerations for consistent, vertical takeoffs in competitive diving.
Stance and balance setup on the platform edgeArm swing patterns for power and controlDifferences in timing between 5 m and 10 mDirecting the takeoff line safely away from towerManaging fear and commitment on higher platformsDrills for consistent vertical platform takeoffsLesson 6Rotation and twist control: initiating somersaults and twists, axis management, and spottingThis section explains how divers initiate and control somersaults and twists, manage longitudinal and transverse axes, use arms and hips to shape rotation speed, and apply effective spotting to time body shape changes and entries for precise aerial maneuvers.
Initiating forward and backward somersaultsHip and shoulder actions that start twistManaging longitudinal and transverse axesControlling rotation speed with body shapeSpotting landmarks to time shape changesLinking twist control to safe entriesLesson 7Takeoff mechanics: board spring dynamics, approach, hurdle, and timing on 1 m and 3 m springboardsThis section examines springboard takeoff mechanics on 1 m and 3 m, covering approach rhythm, hurdle technique, board depression and recoil, timing of arm swing and jump, and adjustments needed when moving between heights and dive groups for optimal performance.
Approach rhythm and step patterns on boardsHurdle mechanics: height, distance, and controlUsing board depression and recoil for liftCoordinating arm swing with board timingAdjusting technique from 1 m to 3 mDrills for consistent, vertical board takeoffsLesson 8Common technical faults: under-rotation, over-rotation, poor alignment — diagnosis and corrective progressionsThis section identifies frequent technical errors in takeoff, flight, and entry, such as under-rotation, over-rotation, and misalignment, and presents practical drills, progressions, and feedback strategies to correct them safely and systematically in training sessions.
Recognizing under-rotation and its causesIdentifying over-rotation and late shape changesDetecting poor alignment and body tension lossVideo and live feedback for fault analysisDrills to correct takeoff direction errorsProgressions to rebuild confidence after faults
