Progressions

 

Frequently asked questions:

1) Is my child making progress, why are they doing the same thing every day?

                - Yes, Tennessee Diving strives to make sure every child is working towards their full potential. The first stages of a divers training will impact the rest of their career. Working on a strong repetitive foundation is important to all divers’ success. Basic skills such as front jumps, falling entries, and hurdles may seem repetitive but, these skills are repeated through all levels of diving even at the Olympic level.

2) What can my child do at home to help impact their training?

                - There are plenty of things for children to work on while not at the pool. Good range of flexibility can play a huge role in a divers career. Being able to get in and out of diving positions with little effort can make a huge impact on their learning curve. Another exercise that will benefit divers are handstand holds against a wall. Working on arm strength will benefit a divers entry into the water. A third and huge influence to a divers career is core strength. Core strength is the center of balance to a diver during their hurdle, midair flight, and entry of a dive. Doing basic ab exercises on a daily basis will contribute to a strong core. Making sure to have a good balance of stretching, exercise and core strength outside of practice is key to being successful.

3)  When can my child move up to the next group?

                -Following this page is a breakdown of each level’s requirements. When a diver has met all necessary requirements along with a coach’s approval they may be asked to move up in a more advanced group. A diver can meet all requirements but still not be asked to move up in levels if a coach feels that more training is necessary. All children learn and mature at a different rate and the best support a parent can give is to be patient and not pressure a diver into trying new dives before they feel ready. Putting pressure on a diver at a young age can backfire and cause them to lose interest early on. We ask all parents to be supportive and encourage their divers to give their best effort no matter how slow the progress may seem.

 

Beginner Group

In water

 

1 Meter:

Controlled standing front jump with arm swing: Straight, Tuck, and Pike

Controlled back jump with arm swing:  Straight, Tuck, and Pike

Controlled front falling line up straight

Controlled front falling line up pike

Controlled back falling line up Straight

Controlled one step hurdle with arm swing

Controlled front dive straight with 3 step hurdle

 

3 Meter:

Controlled front jump straight, and Tuck

Controlled back jump straight, and Tuck

 

Dry land

 

Armstand with stomach facing wall: Hold for 10 consecutive seconds

10 consecutive forward rolls with knees and feet together

Hollow position hold for 30 seconds

Wall sit with legs at 90degrees for 30 seconds

Walking ten steps with kick board on head

3 point tuck kick with tight body control

Hanging pike up from bar

 

Flexibility

 

Toe point

Shoulder range of motion:      Hands reach up and past ears without arching back

Hands reach back to 90 degrees while maintaining tall posture and hands shoulder width apart

Splits:                                      Middle, Left, Right

Entry positions:                       Font entry: Arms slightly in front of ears, elbows locked, shoulder shrugged

Back entry: Arms slightly behind ears, elbows locked, shoulder shrugged

                                                Slightly hollow/Slightly arched

Hurdle/Press:                           Defined control during 7 point hurdle drill and 5 point back press

 

Trampoline/Dry board

 

Trampoline:                             Controlled jumps: Straight, Tuck, Pike starting and stopping in the same spot

                                                Seat drops while bouncing back to feet with good body control

                                                5 big bounces to stuck landing without movement

Advanced Beginner Group (Addition to what is learned in lower levels)

In water

 

1 Meter:

Front dive with 3 step hurdle: Tuck, Pike Straight

Standing front flip tuck

Back dive straight with arm swing

3 Meter:

Front jump: Tuck, Straight

Back jump: Tuck, Straight

Sitting front line up: Tuck, Pike

Dry land

Armstand with stomach facing wall: Hold for 10 consecutive seconds

10 consecutive forward rolls with knees and feet together

Hollow position hold for 35 seconds

Wall sit with legs at 90degrees for 1:00 seconds

Walking 15 steps with kick board on head

5 Consecutive 3 point tuck kick out

5 Consecutive 3 point pike press out

10 Hanging pike ups with assistance

 

Flexibility

Toe point                                 Ankles together, knees locked out while holding toes point for 20 seconds

Shoulder range of motion:      Hands reach up and past ears without arching back

                                                Hands reach back to 90 degrees while maintaining shoulder width

Splits:                                      Middle, Left, Right

Pike Position:                          Chest to knees, eyes looking over toes, knees locked out

Tuck Position:                         Hands grabbing lower shin, knees together, eyes looking over knees

Entry positions:                       Front entry: Arms slightly in front of ears, elbows locked, shoulder shrugged

Back entry: Arms slightly behind ears, elbows locked, shoulder shrugged

                                                Slightly hollow/Slightly arched

                                                TBT: Total Body Tightness  going through the water

Hurdle/Press:                           7 point hurdle drill. 5 point back press balanced on edge of mat

 

Trampoline/Dry board

 

Trampoline:                             10 consecutive controlled jumps: Straight, Tuck, Pike

                                                10 big bounces to stuck landing without movement

                                                Spotted front flip

Dry board:                               Standing reverse dive landing on back with feet in the air

                                                One step hurdle front flip, Spotted back flip

                                                Inward jump landing on hands and knees

 

Intermediate Group (Addition to what is learned in lower levels)

 

In water

 

103C: Front one and half flip tucks: 1 and 3 meter

201C: Back dive tuck: 1and 3 meter

202C: Back flip tuck: 1 meter

301C: Reverse dive tuck: 1 and 3 meter

401C: Inward dive tuck: 1 and 3 meter

5121A: Front flip straight with half twist: 1 meter

201A: Back flip straight: 1 meter

104C: Front double tuck: 1 meter

 

Showing progress towards:

203C: Back one and half flip tuck: 1 meter

302C: Reverse flip tuck: 1 meter,

402C: Inward flip tuck: 1meter

5122: Front flip with full twist: 1 meter

5221: Back flip with half twist: 1 meter

 

Dry land

Arm stand with stomach facing wall: Hold for 30 seconds with TBT (Total body tightness)

15 consecutive forward rolls directly into hand stand hold

15 consecutive pike ups: Hands and toes meting above waist line

Box jumps waist level high without use of hands

10 consecutive 3 point tuck kick out without feet touching ground

10 consecutive 3 point pike press out without feet touching ground

10 hanging pike ups without assistance

Controlled proper back press jump up to stacked mats

Controlled one step hurdle onto stacked mats

 

 

 

Trampoline/Dry board

 

Trampoline:                             One bounce front flip, stick landing

                                                One bounce back flip, stick landing

                                                Standing Front flip, stick landing

                                                Once step hurdle reverse dive tuck with kick

                                               

 

Dry board:                               Three step hurdle to front flip with proper chest position

                                                Back flip tuck with proper head position

                                                Three step hurdles reverse dive landing on back with 3 point kick out

                                               

Junior Performance Group (Addition to what is learned in lower levels)

 

In water

103B: Front one and half flips pike: 1, 3, platform

104C: Front double tuck: 1 meter

105C: Front two and half flips tuck: 3 meter

201C: Back dive tuck: 5m platform

203C: Back one and half flips tuck: 1 and 3 meter

301C: Reverse dive tuck: 5m platform

303C: Reverse one and half flips tuck: 1 and 3 meter

304C: Reverse double tuck: 1 meter

401C: Inward dive tuck: 5m platform

403C: Inward one and half flips tuck: 1 and 3 meter

5122: Front flip full twist: 1 meter

5132: Front 1 ½ flips with 1 twist: 3 meter

5223: Back flip 1 ½ twist: 1 meter

5231: Back 1 ½ flips with ½ twist: 3 meter


Working on new dives:

202C: Back double tuck: 1 meter

302C: Reverse double tuck: 1 meter

404C: Inwards double tuck: 3meter

405C: Inward 2 ½ flips tuck: 3 meter

 

Dry land

Armstand not touching wall: Hold for 15 seconds with TBT (Total body tightness)

5 consecutive forward rolls directly into hand stand hold for 5 seconds

25 consecutive pike ups: Hands and toes meting above waist line

20 box jump waist level high without use of hands

20 consecutive 3 point tuck kick out without feet touching ground

20 consecutive 3 point pike press out without feet touching ground

10 hanging pike ups without assistance

Proper back press jump up to stacked mats

One step hurdle onto stacked mats

Wall sit hold for two consecutive minutes without falling

 

Trampoline/Dry board

Trampoline:                 One bounce front flip, stick landing: Tuck, Pike

                                    One bounce back flip, stick landing: Tuck, Pike

                                    Standing Inward flip, stick landing: Tuck, Pike

                                    Once step hurdle reverse flip, stick landing: Tuck, Pike

Dry board:                   Proper hurdle front flip with stuck landing and good distance

Back flip with proper head position: Stuck landing with proper distance

                                    Proper hurdle reverse flip with stuck landing and good distance

                                    Inward flip with proper head position and distance