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Sports training

Diving warm-up: wrists, shoulders, spine, hips and take-off jumps on the poolside

Divers' wrists, shoulders and backs take the load of every entry, and most diving injuries happen at entry or take-off. This warm-up prepares each in turn, then rehearses the take-off arm swing. It's built on our gymnastics warm-up, because no diving warm-up has been tested. Do it on a dry, non-slip area, after checking that the bubbler is on, a coach or lifeguard is on the poolside and the water under the board is clear, then start with simple dives from the lower board. You need a light band, a mat, a strap or towel, a wall and a bench or step.

15 minBeginner15 movesA band · A wall · A bench or boxCalves · Hip flexors · Shoulders · Forearms · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy, on a dry floorEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demoLightEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers

Wrists

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 rocks each hand position
    Beginner · Forearms, Shoulders · 3D demoEase into the stretch, on a matEasier: Wrist flexor stretch

Shoulders

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig circlesEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular push-up (push-up plus)10 against a wall
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the top; don't kneel on a wet floorEasier: Dumbbell shoulder-blade punchHarder: Push-up

Spine and shapes

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoThe whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Hollow body hold2 × 15 s
    Intermediate · Abs, Hip flexors · 3D demoBack flat on the mat, arms by your earsEasier: Dead bugHarder: Dragon flag

Hips

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
  2. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a railEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Short holds

  1. Overhead lat stretch at a bench (elbows on the bench)2 × 15 to 30 s
    Intermediate · Back, Triceps, Shoulders · 3D demoThen keep movingEasier: Overhead triceps stretchHarder: Sots press
  2. Supine hamstring stretch with a strap2 × 15 to 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoNever pushedEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Take-off

  1. Ankle bounces (mini pogo)2 × 20
    Beginner · Calves, Shins · 3D demoQuick and lightHarder: Pogo hops
  2. Jump squat2 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoA full arm swing to straight arms overhead; land softlyEasier: Bodyweight squatHarder: Box jump

Tips

  • Before your first dive: the bubbler or sprinkler on, a coach or lifeguard watching, one diver at a time, and the water below clear. World Aquatics requires surface agitation and lifeguards trained in neck injuries at its events.
  • First dives: simple ones from the lower board, then build to your list; back and reverse dives only once you're warm and with your coach (our suggestion).
  • Swim England doesn't allow goggles in diving lessons, because of the risk of injury from head-first entries.
  • Sharp wrist pain during the rocks or entries: stop that part, and see a doctor if it's still painful the next day.
  • After a knock to the head on the board or the water: if in doubt, sit them out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the diving warm-up: wrists, shoulders, spine, hips and take-off jumps on the poolside take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.