Board Diving Training Tips

Acrobatic divers continually search for board diving training tips and exercises to hone their diving skills. Elite board divers typically train 20 to 30 hours a week. The sport of gracefully entering the water from high above the pool calls for finesse, stamina, strength, precision and flexibility. Divers perform technically taught moves, elegantly twisting and turning their bodies while suspended above the water, falling anywhere from 10 to 15 meter towers into the pool. Board diving training exercises help divers keep their bodies fit for the rigors of the sport.

1. Practice warm-up exercises. Warm-up exercises are essential in competitive board diving training. Incorporate a 20 to 30 minute warm-up comprised of jump rope drills, medicine ball drills, resistance band exercises or weightlifting exercises (3-15 lbs.) into your daily board diving training.
2. Build arm strength. Strengthening the arms will help with your dive entry. Engage in weightlifting exercises every other day, three times a week to strengthen your triceps for board diving.
3. Build chest muscle strength. A strong chest also helps your dive entry. To focus on exercises to strengthen the chest without building bulk, try this board diving training tip. Incorporate chest strengthening drills such as chest fly exercises into your board diving training routine.
4. Practice breathing exercises. Breathing exercises should be part of board diving exercises to help increase your oxygenation and help relax your nerves when you mount the board to execute the perfect dive.
5. Perfect your tuck-ups. According to I Sport, the importance of control of your stomach muscles helps improve your board diving technique. One of the best exercises for increased control in board diving is the tuck-up. This movement works the upper and lower stomach muscles. Lie down and simultaneously lift the lower and upper body to meet in the middle and hold on to each heel of each foot with your hands. Pull your head toward your legs to execute the tuck. The move is similar to performing a stomach crunch while sitting on your butt with your legs straight up. Perform ten per training session.