Why Strength and Conditioning Matter in Diving
Unlocking Power, Control, and Consistency
Behind every effortless dive lies a powerhouse of training that goes unseen: strength and conditioning (S&C). In a sport where fractions of a second and millimetres make the difference between glory and failure, S&C is the foundation of elite performance. Whether it's the explosive lift off a springboard or the rigid control of a platform take-off, divers rely on finely tuned athleticism to execute their skills.
Injury prevention, improved airtime, body control, and faster twist and somersault rotations, all stem from specific physical preparation. Great divers aren’t just technically skilled — they’re also strong, mobile, fast, and balanced athletes.
The Differences Between Springboard and Platform Diving
And Why Their Training Isn’t One-Size-Fits-All
Springboard Diving
Key Physical Demands: Requires explosiveness, timing, and elastic strength to maximise the board's rebound.
Conditioning Focus:
Plyometric training: To build fast-twitch muscle reactions that help 'ride the board' and explode upward.
Eccentric strength: To control landings and manage the reactive forces from the flexible board.
Core stability: To maintain tight positions in mid-air and during entry.
Single-leg strength: Since most take-offs are off one foot, unilateral leg training is key.
Platform Diving
Key Physical Demands: Requires rigid power, height control, and body stability without any board movement.
Conditioning Focus:
Maximal strength: Especially in the legs and glutes for strong, vertical take-offs.
Body tension and control: Isometric holds, static core work, and flexibility are critical.
Upper body strength: Especially in shoulder and lat regions, to stabilise during rotations and entries.
Landing resilience: Training to handle the repeated impact of hitting water from up to 10m.
Shared Conditioning Pillars for Both Disciplines
Regardless of discipline, elite divers include:
Mobility and flexibility training: Ensuring full range of motion for pikes and tucks.
Shoulder stability work: To reduce injury risk and improve arm control in twists.
Balance and proprioception drills: To fine-tune mid-air awareness.
Recovery and prehab: To protect joints, particularly knees, ankles, and shoulders.
Diving Like an Athlete
Diving is as much about being a high-performance athlete as it is about precision and artistry. Strength and conditioning isn’t optional, it’s integral. It transforms technique into execution. It turns good dives into great ones.
Whether you’re working the springboard’s timing or mastering the power of a platform take-off, your dryland work is the hidden fuel for everything you do in the air.
Springboard Diving S&C Training
Plyometrics & Elastic Strength
Depth jumps (off box onto ground, then immediate vertical jump)
Bounding (alternating power skips for distance)
Single-leg box jumps
Unilateral Leg Strength
Bulgarian split squats
Step-ups with knee drive
Single-leg Romanian deadlifts
Core Stability
Hollow body holds & rocks
Dead bugs with resistance band
Cable chops (high-to-low)
Eccentric Strength
Nordic hamstring curls
Slow tempo lunges (3–5 sec down)
Slow-depth jump landings with hold
Platform Diving S&C Training
Maximal Lower-Body Strength
Trap bar deadlifts
Back squats (progress to 1.5x bodyweight)
Paused box squats
Isometric Core Control
Plank with arm/leg lifts
V - Sits
Weighted side planks
Upper Body Strength
Pull-ups & weighted pull-ups
Overhead presses (dumbbell or barbell)
Lat pulldowns with tempo control
Entry Resilience
Banded External Rotations
Overhead Plate Carries
Straight Arm Pulldowns
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