Diving

Exertion    Phase                   Cardio            Balance/Strength                         Sports Drills

Phase 1 

 15-20  

Minutes

Walking outside 

• Treadmill walking 

• Stationary bike 

• Arm bike

• Single leg balance 

• Tandem stance  

  • One foot in front of  the other 

• Neck strengthening

 

• Light stretching 

• May walk during practice or PE class

 

 

Phase 2 

 20-30  

Minutes

• Walking 

  • Speed/Uphill 

• Elliptical 

• Stairmaster 

• Swim with kick board • Light Jump rope 

• Light jogging

• Core exercises 

  • Minimize head movements Planks, leg lifts 

• Body weight exercises

  • Lunges, squats, puss ups, step-ups, tricep dips 

• Yoga and Pilates 

  • Minimize head movements

• Balance exercises

 

• Activities without risk of  contact or collision 

• No activities with multiple balls in the air 

• Examples

  • Stretching to maintain flexibility

  

  

 

 

 Phase 3 

 30-40  

Minutes

 

 

 

 

• Running and sprinting

• Footwork and cutting

• Jumping

• Core exercise with head  movement 

  • Bicycle crunches, planks with head rotation

• Low weight high  

repetition lifting 

• Squats, curls, bench press, lunges 

• Dynamic warm up 

  • Jogging, high knees

• Jumping exercises 

  • Squat jumps, jumping jacks, box jumps 

• Balance exercises 

  • Single leg balance with forward reach to floor

 

 

 

No head first diving

• Examples:

  • Jump in feet first
  • Handstands and cartwheels on dry land
  • Forward and backward rolls in the water
  • Bounce on 1 meter board and jump feet first in the pool
  • Trampoline with safety belt

 

Phase 4 

 40-60  

Minutes

• Continue Phase 3 Cardio while increasing duration

• Advanced core exercises

  • Burpees, mountain climbers

• Higher weight lower repetition lifting 

• Continue balance exercises 

 

• Start with forward dives into the water from the side of the pool

• Progress to forward dives from the 1 meter board

  • Stationary dives advancing to:
  • Bouncing dives

• Start with non-rotational dives progress to twisting dives

• Finally advance complexity

 

Phase 5 

 > 60 Minutes


• Full practice
participation without restrictions 


• Full practice participation without restrictions


• Advance to the 3 meter board using the same progression as Phase 4.

• Advance to platform if able to return to 1 and 3 meter dives without symptoms.

If headache, dizziness, or any other symptom occurs during the progression, stop exercising, wait 24 hours, then resume activity at the pervious symptom free level.