Group Levels

SILVER

(NOVICE)

Silver Level is introductory NOVICE Level, for those athletes that have been invited from the Introductory Lessons Program (Lessons), designed to prepare athletes to compete in local meets (AAU, USA Diving), with the goal of reaching the JO Level of Competition.

All Silver Level Athletes have suggested pool attendance of 2-3X per week, and Gym Class of 1X per week.

TRAINING COMPONENTS

 

Gym- is necessary for specific body movement reputations, and preparation for "next dives", which builds confidence, and reduces fear.  Goal of Silver Level is better body awareness along with core strength improvement.

Pool Warm-Up- A variety of exercises and equipment are provided to increase eye-hand coordination, such as Tennis Day, mini-tramp, Jump Rope, Stretch Bands, Stretching, Body Modeling etc.

Pool Side Work- A very important part of diving warm-up includes specific exercises from the side of the pool to prepare athletes for the diving work-out to follow, including basic jumps, head position, arm position, body compression and extension.

Pool Work-Out- All Silver Level athletes have a specific workout assigned (below), with the required basic components, as follows.  Once completed at practice, a board will be assigned, with additional lead-ups and dives to be performed, as per a progression schedule.

4x 1M Chicken Jumps

2x 1M Front Line ups

2x 1M Front Jumps

2x 1M Front Jump Tucks

2x 1M Back Jumps

2x 1M Back Jump Tucks

2x Back Line Ups

2x Back Dive Tucks

2x Inward Dive Tucks

2x Front Flip

GOLD

(Intermediate)

Gold Level is introductory Jr.JO Level, for those athletes that have been invited from the Silver Level Program, and is designed to prepare athletes for local/regional meets (AAU, USA Diving), with the goal of reaching the JO Level of Competition.

All Gold Level Athletes have suggested pool attendance of 3-4X per week, and Gym Class of 1-2X per week.

TRAINING COMPONENTS

 

Gym- is necessary for specific body movement reputations, and preparation for "next dives", which builds confidence, and reduces fear.  Goal of Gold Level is better body awareness along with core strength improvement.

Pool Warm-Up- A variety of exercises and equipment are provided to increase eye-hand coordination, such as Tennis Day, mini-tramp, Jump Rope, Stretch Bands, Stretching, Body Modeling etc.

Pool Side Work- A very important part of diving warm-up includes specific exercises from the side of the pool to prepare athletes for the diving work-out to follow, including basic jumps, head position, arm position, body compression and extension.

Pool Work-Out- All Silver Level athletes have a specific workout assigned (below), with the required basic components, as follows.  Once completed at practice, a board will be assigned, with additional lead-ups and dives to be performed, as per a progression schedule.

4x 3M Chicken Jumps

2x 3M Front Line ups

2x 3M Front Jumps

2x 3M Front Jump Tucks

2x 3M Back Jumps

2x 3M Back Jump Tucks

2x Back Line Ups

2x Back Dive Tucks

2x Inward Dive Tucks

2x 103, 301, 403, 5231

GOLD ELITE

(ADVANCED)

Elite Level is a major step-up to commitment, with a specific goal of competing at zone and national level, and is designed to prepare athletes to compete at a high level, with the goal of College Recruiting,

High School Performance

National Competition.

All Elite Level Athletes have suggested pool attendance of 6X per week, and Gym Class of 2X per week.

TRAINING COMPONENTS

 

Gym- is necessary for specific body movement reputations, and preparation for "next dives", which builds confidence, and reduces fear.  Goal of Elite Level is better body awareness along with core strength improvement.

Pool Warm-Up- A variety of exercises and equipment are provided to increase eye-hand coordination, such as Tennis Day, mini-tramp, Jump Rope, Stretch Bands, Stretching, Body Modeling etc.

Pool Side Work- A very important part of diving warm-up includes specific exercises from the side of the pool to prepare athletes for the diving work-out to follow, including basic jumps, head position, arm position, body compression and extension.

Pool Work-Out- All Elite Level athletes have a specific workout assigned (below), with the required basic components, as follows.  Once completed at practice, a board will be assigned, with additional lead-ups and dives to be performed, as per a progression schedule.

2x 1M Chicken Jumps

2x 1M Front Line ups

2x 1M Front Jumps

2x 1M Front Jump Tucks

2x 1M Back Jumps

2x 1M Back Jump Tucks

2x Back Line Ups

2x Back Dive Tucks

2x Inward Dive Tucks

2x 103, 303, 403, 5233

2x 105, 204, 405, 304

Contact

Valley Dive

Main Pool Lessons (pool 1)

Van Nuys/Sherman Oaks Rec Center

14201 Huston St, Sherman Oaks, CA 91423

Tel: 8052805969

Email: valleydiveclub@gmail.com

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