Exercising is a vital component to any athlete’s performance. It keeps one conditioned, strong, healthy, and it even prevents injury. Our San Diego springboard diving students range from dedicated and amazing beginners, to advanced divers who compete. No matter where your skill level is, exercising is essential to being your very best. Core training is fundamental to any diver’s workout routine, but there is another core component that many San Diego springboard diving coaches tend to overlook, and that is your mental conditioning. This article will examine both, and offer some great workout tips to help you perform at your best abilities!
What are Good Core Workouts for San Diego Springboard Divers?
When most of us think of working out we imagine cardio and weightlifting. According to the Mayo Clinic, core exercises are often neglected which would be a tragedy for divers because the health institute stresses how they help with balance and stability—two vital traits every springboard diver needs in order to perform flawless somersaults.
When it comes to easy yet effective effective core training exercises, Bodybuilding.com recommends the following:
• Cable crunch. 3 sets of 12-15 reps with a 30-45 second rest.
• Barbell side bend, 3 sets of 12 reps with a 30 second rest
• Crunches, 3 sets of 12 reps with a 30 second rest.
When doing cable crunches kneel below a TRX or a pulley, and grasp the rope attachment until your hands are level at your face. Slightly flex your hips and let the weight hyperextend your lower back for the starting position of the exercise. Keep your hips motionless and flex your waist as you contract the abs while letting your elbows travel to the middle of your thighs. Exhale while you perform this, and hold the pose for a few seconds. Slowly return to the starting position, and repeat.
For the barbell side bends stand up straight while holding a barbell on the back of your shoulders. Make sure your coach helps you first determine how much weight to use in order to have a safe workout. Your feet will need to be shoulder width. Keep your head up and your back straight and then bend your waist to the right as far as possible. Hold the pose for a few seconds before slowly returning to the starting position. Then perform this same movement to the left.
When doing crunches make sure to keep your chin up. It helps to focus on a spot on the wall in order to keep your form.
What About Core Mentality?
San Diego springboard diving lessons by Coach Marnie focus on the physical and the mental. According to the NCAA’s December 2008 Performance Training Journal, “mental skills ARE skills”, and they aren’t easy to master. The Journal stresses that mental skills are analogous to physical skills in that they are both learned and ultimately lead to peak performance. Confidence is one of the most popular areas of focus in developing mental skills. Whether a diver is experiencing some anxiety with heights, performing in front of judges and crowds, or simply lacks faith in his ability to perform the somersault, confidence building skills are taught by our San Diego springboard diving coaches to help athletes achieve stellar results.
An athlete must be willing to develop their mental core, and they must be ready to invest their time and thoughts into working with coaches to overcome these barriers.
Both physical and mental training offer huge rewards and should compliment one another in a workout plan. Go sit down with your coach at your next springboard diving lessons session, and explore the various physical and mental core strength training exercises you can do. Legendary former Los Angeles Dodgers manager Tommy Lasorda once said that the difference between the impossible and the possible lies in a person’s determination. Approach your training with the determination of a champion and let your heart and love for the sport stay present on your mind as you train. When you do this good things will follow!