Board Diving Training Workouts

Repetition, repetition, repetition is the key to all board diving training workouts. It may seem easy enough to just dive into a pool, but, to do it on a professional level, requires as much time and preparation as any other sport. If you're dedicated though, you can be diving into pools as gracefully as Jason Statham once did in the Olympics. No, seriously. Check it out. He was once an Olympic diver.

1. Stretch before you pull a "hammy." Always spend 15 to 30 minutes before beginning your actual diving workouts. Your stretches should emphasize importance on stretching hamstrings, ankles, wrists, quads, and back. This helps you maintain the correct form on your dive and prevent unintended injuries.
2. Life some weights. While it's important not to over-train, many diver workouts consist of a 30 minute to one hour session of lifting free weights one or two days a week. Free weights are great, because they are inexpensive, easy to use, and work your legs, shoulders and stomach. You can also you body resistance machines, such as lunges or squat jumps, as part of your workout, but many divers stick to the customary free weights.
3. Limit your splash. Much of a diver's workout, especially when they are just beginning, is spent doing simple dives from an extremely low diving board. The purpose to help perfect your entry into the water to limit your splash. This is one of the most basic fundamentals that divers must master before moving onto more advanced moves. 
4. Increase your familiarity with the board. Many divers spend about 10 minutes in each training workout to increase their familiarity with the diving board. Just bouncing on it for a few minutes can increase your comfortability on it and help you find that "sweet spot" to get the maximum bounce.
5. Play Simon says. Training workouts led by a trainer usually end with some type diving list being completed. As the diver gets to the board, the trainer will shout out a dive, which the diver must then do adequately enough to please the trainer. This can be great for learning more moves or mastering already learned ones.