Board Diving Training Exercises

Need some board diving training exercises to flip off the diving board with a little more gusto? Or perhaps you're sick of climbing out of the pool with a belly flop rash. Whether your current diving sucks or is just marginal, these training exercises can help improve your form and perhaps prevent your next humiliating flop into the pool.

1. Do hop spring exercises. Practice hopping up and down on the board while keeping your body in a straight line. This will give your body muscle memory as you practice your diving training exercises.
2. Count off your steps. One of the main reasons divers can't make a decent launch is because they misjudged their footing and didn't give themselves enough bounce room. Walk to the end of the diving board, turn around and take three steps, then count three steps back before diving. And give your last step a little more bounce for lift.
3. Don't just bend at the knees. Sure, bending at the knees works, but you need your get your glutes in proper order, too. Poke your butt out just as little bit in the back as you launch, keeping your legs bent at the same time.
4. Center your chest. Your chest should hover over your feet - your toes, to be exact - as you do any pike or tuck diving training exercise.
5. Point your toes after launching. Form is everything in your diving training. Sloppy pikes and tucks just suck!
6. Hitch your hips upward. You need to get some of your center of gravity going toward the ceiling at this point, or your weight will drag you into a belly flop. Pointing your body upwards in a "V" shape is a good way to accomplish this and avoid getting hurt.
7. Keep your body close in mid-air. Arms and legs shouldn't be sprawled all over the place as you perform your dive. Snug your chest and arms into your upper body as you dive to keep a streamlined form in the air.
8. Don't break form going down. All that should happen as you descend into the pool is your arms thrusting forward into the water and your legs going straight up into the air.
9. Keep your legs together as you go down. You'll look absolutely ridiculous if you land in the pool with spread eagle legs. Keep your legs straight and together, and point your toes as you release yourself from your dive trick position.
10. Always wear a pair of trunks that fit. You might even consider wearing a pair of undies beneath your trunks to  keep your junk from getting exposed as you hit the water. You'll also be more confident about your diving training exercises if you feel secure in your swim wear.