Springboard Diving Lessons

We offer four different levels of spring board diving at two of our pools.  Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Classes are offered at Matt Dishman and Wilson pools. Please see below for more information

Diving Level 1
Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Offered at Matt Dishman Pool year round, and Wilson Pool in summer months only

 Prerequisite – must have completed Sea Lion

  • Warmup Exercises
  • Body Positions: Dive Attn, Layout, Pike, Reach, Handgrab
  • Standing Jumps
    • Front Basic: Reach, Layout, Pike, Tuck, Handgrab
    • Front Handgrab: Layout, Pike, Tuck
    • Back Approach to Back Jump Basic: Layout, Pike, Tuck
    • Back Approach to Back Jump Handgrab: Layout, Pike, Tuck
  • Fall-in Dives
    • Standing Front Dive Fall-In
    • From Pool Edge: Back Dive Fall-In

Advancement Skills/Performance Standards

  • Standing Jumps (front and back from 1-meter board)
  • Fall-in Dives
    • Standing Front Dive from 1 Meter: Head first, Follow-Through
    • From Pool Edge: Simple Back Dive Fall-In

Diving Level 2
Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Offered at Matt Dishman Pool year round, and Wilson Pool in summer months only

 Prerequisite – must have completed Diving 1

  • Warmup Exercises
  • Review Level 1 – Standing Front and Rear Jumps on 1 meter
  • Hurdle Jumps:  Arms Down and Handgrab Entries on 1 meter
    • Hurdle to Front Jump:  Layout, Pike, Tuck to Arms Down Entry
    • Hurdle to Front Jump:  Layout, Pike, Tuck to Handgrab Entry
  • 1-Step Hurdle Jumps:  Arms Down and Handgrab Entries on 1 meter
    • 1-Step Hurdle to Front Jump:  Layout, Pike, Tuck to Arms Down
    • 1-Step Hurdle to Front Jump:  Layout, Pike, Tuck to Handgrab
  • Hurdle to Front Dive: Semi Pike Position from 1-meter board
  • Review Back approach to Back Dive Fall-in Layout
  • Back Approach to Back Dive Fall-in Layout

Advancement Skills/Performance Standards

  • Hurdle Jumps:  Pike, Tuck Layout positions from 1 meter
  • 1-Step Hurdle Jumps: Pike, Tuck Layout positions from 1 meter
  • 1-Step Hurdle, Front Dive Fall-in: Semi-Pike position
  • Back Approach to Back Dive Fall-in: Layout from 1 meter

Diving Level 3
Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Offered only at Matt Dishman Pool.

 Prerequisite – must have completed Diving 2

  • Warmup Exercises
  • Review Level 2: 1-Step Hurdle Jumps, Fall-In Front Dive
  • Review Level 2: Rear Approach Jumps & Simple Spring Backdive
  • 3-Step Approach with Hurdle Jumps: Arms Down and Handgrab
    • Front Jump: Layout, Pike, Tuck to Arms Down
    • Front Jump: Layout, Pike, Tuck to Handgrab
  • Back jump with Continuous Arms: Layout, Pike, Tuck and Down
  • Back jump with Continuous Arms: Layout, Pike, Tuck to Handgrab
  • Front Dive Review & New from 1 meter
    • Standing Front Dive: Tuck, Pike
    • 1-Step Hurdle to Front Dive: Tuck, Pike
    • 3-Step Approach to Front Dive: Tuck, Pike
  • Back Dive Take-off withContinuous Arm Circleto Layout Position
  • Low Key Intro to Advanced Beginner Level Dives: Land Drills
    • Front Somersault: Tuck (and Open Pike)
    • Back Dive: Tuck position
    • Inward Dive: Tuck and Pike
    • Voluntary Trial of any/all above dives from 1 meter

Advancement Skills/Performance Standards

  • Standing Front Dive: Tuck or Pike from 1 meter
  • 3-Step Approach with Hurdle Jumps: Arms Down and Handgrab Entries; Tuck, Pike, Layout from 1 meter
  • 3-Step Approach with Hurdle Front Dive: Tuck or Pike position
  • Back Dive, Layout: some spring, headfirst entry

Diving Level 4
Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Offered only at Matt Dishman Pool.

 Prerequisite – must have completed Diving 3

  • Warmup Exercises
  • Review Level 3: 3-Step Hurdle Front Jumps, Front Dive Tuck or Pike
  • Review Level 2: Rear Approach Jumps & Back Dive Layout
  • 4-Step Approach with Hurdle Jumps: Arms Down and Handgrab
    • Front Jump: Layout, Pike, Tuck to Arms Down
    • Front Jump: Layout, Pike, Tuck to Handgrab
  • Front Dive Review & New
    • 1-Step Approach to Front Dive: Tuck, Pike
    • 4-Step Approach to Front Dive: Tuck, Pike
  • Land Drills, Followed by In-water (front glide) Drills
    • Front Somersault: Tuck (and Open Pike)
    • Back Dive: Tuck position
    • Inward Dive: Tuck and Pike
    • Falling Front Somersault: Pike, from side of pool
  • Forward Somersualt Tuck Postion from 1-Meter Board
    • 1-Step Hurdle to Forward Somersault: Tuck position
    • 4-Step Hurdle to Forward Somersault: Open Pike
  • Back Dive Tuck Position
    • Land Drills, In-Water Drills, Back Dive Tuck from 1-meter board
  • Inward Dive Tuck (& later Pike)
    • Land Drills, Water Drills, Inward Dive Tuck from 1 meter

Advancement Skills/Performance Standards

  • 4-Step Approach with Hurdle Jumps: Arms Down and Handgrab Entries; Tuck, Pike, Layout from 1-meter board
  • 4-Step Approach with Hurdle Front Dive: Tuck or Pike Position
  • Back Dive, Layout: From 1-meter board
  • Forward Somersault: Tuck or Pike position from 1-meter board

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