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Train like Olympic Divers

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Weilin Zhang

on 18 September 2013

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Transcript of Train like Olympic Divers

Health related :
Based physiologically and determines the ability of an individual to meet the physical demands
- Body composition (optimal is between 20 - 25 BMI)
- Flexibility
- Strength
Performance related:
Based upon the neuromuscular system and determines how successful a person can perform a skill
- Power
History of the Sport
- Developed from gymnastics in Sweden. Gymnastics was initially practiced by gymnastics performing tricks into the water
- First diving organization called Amateur Diving Association in 1901
- Diving became an Olympic sport first in 1904
- 1912 Women started to compete too
- Americans dominated the competition with Greg Louganis
- But ever since Greg Louganis retired from the sport, the Chinese have been dominating since.
Train like Olympic Divers
Attributes Needed for Diving
Training Program
Plan on 6 to 7 hours a day for training. Typically 5 day a week.

30 to 45 minutes (Before starting make sure to take time and stretch)
Jump Rope
change it up by doing backward,crossing the rope and others
repetition- 5 sets of 100 (high-intensity)
Pike Ups

keep arms, legs, and fingers straight
repetition- 5 sets of 20 (high-intensity)


1 hour (2 days a week)
keep body straight
repetitions- 5 sets of 20

Hand Stands
start with a tripod and extend up to a headstand
repetition- 20 headstands a day, holding for 10 seconds

Background Information
Body Position in Diving:
Olympic divers have great body position from the take off position, to a position in a dive, to a straight position for the entry into the water.
From take off, it is important for a good explosiveness from the legs.
During execution and entry into the water, it is important that the diver maintains good body position.
Dry-Land workouts:
The Pike Position
keep arm and legs straight and reach for the toes.
repetitions- 4 slow stretches to the toes for 20 seconds. 20 second rest between stretches.

Pool Time:
(before diving practice)
standing-forward and backward dives off the 3-meter or platform.
10 forward and 10 backward
Human with proper swimwear
Platform :
Has to be at least 6 meters long and 2 meters wide
Back sides of each platform must be surrounded by safe guard rails that prevents the diver from falling off
Height of the high platform must be 10 meters
All platform surfaces should be covered with a non-slip surface
- Springboard
Must be 1 meter and 3 meters above the water level.
The length should be 0.50 meters wide and 4.80 meters long.
It should be covered with a non-skid materials
Front edge should be at least 5 feet to 6 feet beyond the edge of the pool
A mechanical adjustable fulcrum may be used
3 meter springboards may be equipped with a guard rail
- Pool :
It should be at least 5 meters deep (16 feet)

Diving List:
(perform 1 to 2 hours each day)
perform each of the required dives
5 time
optional dives
7 times

Get into "warm down" pool and swim for 5 minutes until heart rate lowers.
Divers must be at least 14 years old
- Order that divers perform in preliminaries is determined by a random drawing.
In the semis, it is the reverse order of the preliminaries. In the finals it is the reverse order of ranking from the semifinal round
- Divers must submit a statement of diver they will perform at least 24 hours prior to competition. There are some small exceptions for changes, but a fee is required if changed
- Divers must be executed in the stated order for all phases of competition
-There is no tiebreaker. If 2 divers score the same amount of points for the top 3 positions, a tie will then be declared. In the both the preliminaries and the semis, if two or more people are tied, all (who are tied) go onto the next round. In the finals, if two or more people are tied, all of them share the medal.
-Heights of the springboard must by 3 m and the platforms must be 10 m
-Men perform 6 dives and women must do 5. Each dive must be different
- Penalties will be given if a ref declared a failed drive with a 0 point score if a diver takes 1 min or more to start. If a diver double bounces at the end of the springboard or if the final step is on two feet.
- All divers will submit to tests for doping control if requested. All medal winners will automatically be tested for doping.
- Divers must be conducted only ONCE.. No two dives must be the same
- 7 judges will be used to score. Top 2 and bottom 2 scores are discarded.
of dives
All dives are based on a system of 3-4 numbers followed by a single letter

1st digit indicates the group of dive
1) Front 3) Reverse 5) Twist
2) Back 4) Inward 6) Arm stand

2nd digit
1) If there is a flying action(straight position is shown and is the same during takeoff for at least 1/4 or 1/2 somersault) during a diving
0) No flying action

If the dive is an arm stand, then the dive belongs in
1) Front 2) Back 3) Reverse
if the dive is twisting, same as the first one

3rd digit: Represents number of 1/2 somersaults
1) 1/2 somersault 2) 1 1/2 somersault

4th (letter): Position of the dive
A) Straight B)Pike C)Tuck D) Free

Sit and Reach - Measures flexibility
- Field Test
- Determines risk in injury of low back
and hamstrings
Measures flexibility
Recorded using a metric ruler to the nearest cm (+ or - 0.05 cm)
It is repeatable in many cases
It is able to measure the body position of the dive. the more flexible a person is, it is easier to maintain the body position during a dive

Should be performed maximally. The person should be able to go as far as possible to reach the greatest point.
Computerized Dynamic Posturography
Specificity :
Accuracy :
Done with laboratory materials.
Accurate to the nearest increment
It is repeatable and could come up with consistent results
Measures on how the diver is
able to shift weight during moves and is able to come back to a straight position before entering the water
To determine the effectiveness of the training program
-Athletes will be required to take the post-test provided.

-The post-test are the same test the athletes had to take before the training program, which were the pre-tests.
The athletes'
will be tested again through the
sit and reach
field test. This test is performed again is to determine the athletes' improvement in their body flexibility after the training program.
: determine the divers' flexibility.
: using a meter ruler to measure the nearest cm (+0 or -0.05)
: Can be repeated.
To be able to measure the body position during a dive. the more flexible a person is, easier for the diver to maintain the body position during diving.

After the training program, diver will be asked to repeat this test to see if their flexibility has improved, if the test prove that the divers' flexibility has improved then it is easier for the divers' to maintain their body position when they are diving it also incident that the diver is capable of performing more dives.
To test if the athletes'
has improve after the training program, they are require to test the
Computerized Dynamic Posturography
lab test again.
designed to measure the divers' capability to balance
: accurate to the nearest increment because it is done with laboratory material
: it is repeatable and can come up with consistent results
: measures balance not only for the body core but also mental balance can be done maximally or sub-maximally.

this post-test is required to be tested because it can prove whether the training program improve the divers' balance or not. If the diver improved in balance it will aid the divers' body position when diving. Maintaining a nice balance correlates to the fact that they will develop a more stable body position for a clean dive.
David Boudia
2012 Olympic Men's Platform Gold Medalist

There are 5 types of dives that can be performed in the
Springboard competition and they are: forward, backward, inward, reverse,
and twisting dives. In the Platform competition there are 6 dives that can be
performed: forward, backward, inward, reverse, twisting and handstand dive. The
handstand, also called an arm stand, dive is only be performed in the platform competition.
Below is an explanation of each of the dives.

Forward Dive: The diver will be facing forward so the water is in front of them and when diving they will
rotate toward the water.

Backward Dive: The diver will have their back to the water. When diving they will rotate toward the water.

Reverse: The diver will be facing forward so the water is in front of them, but when performing their dive they will
rotate toward the platform or springboard.

Inward: The diver will have their back to the water and when performing their dive they will rotate toward the platform or springboard.

Handstand / Arm Stand: A diver will start their jump by performing a handstand on the end of the platform. As mentioned
above the handstand dive is only to be performed in the platform competition. The handstand must be held for 5 seconds.

Twisting: Simply means that the diver will add a twist to any of the jumps described above.

Divers Body Position

There are four body positions divers are allowed to use when performing dives.

Straight: The diver will keep their body straight, feet are together and toes are pointed. There is no bending at the
knees or hips. The divers arms can either be raised above their head or held along the side of their body.

Tuck: A divers hips and knees are bent and their knees are under their chin with their quadriceps up against
their torso. Their feet and knees are together and their toes are pointed.

Pike: The divers hips are bent but their legs remain straight. There should be no bending of the
knees. The feet are together and the toes are pointed. The divers arms can be held out to
the divers side, they can be underneath the divers calves or thighs, or they can be
held out to the side.

Free: The diver allowed to perform a movement of their
choosing in combination with any of the above positions.

Degree of Dificulty = A + B + C + D + E
The score is calculated by adding the scores together, and multiplying this total by the degree of difficulty for the dive and this will be the final score of the dive.


Judges award points on a scale of 0 to 10. Here is how the point scale is divided.

0 points means Complete Failure

1/2 to 2 points is Unsatisfactory

2 1/2 to 4 1/2 is Deficient

5 to 6 points is Satisfactory

6 1/2 to 8 points is Good

8 1/2 to 10 points is Very Good
Vertical Jump
Specificity :
Measures to the
nearest in.
Intending to measure
explosiveness on the start of the
jump (part of body position)
Able to do the experiment
and able to get consistent results

The Last Post-test is the
Power Vertical Jump

: Power
: measures to the nearest in.
: intending to measures explosives on the start of the jump( part of the body position)
: Able to experiment and able to get consistent result
This post-test is selected to measure how high the divers are able to jump, this not only test how high they jump but measures how much strength they have built in their calves. This reveals how effective was the training program for a month and show whether the program help the diver to gain a better body position than before.
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