Dryland Practice

DryLand 

Dryland is an essential part of diver development at Dive San Diego. It gives athletes a safe, controlled environment to learn and repeat the movements they will eventually perform from the diving board. Our master plan already identifies strength, flexibility, trampoline and dryland as part of the Novice and Junior/JO pathway; this page explains to families why that training matters.

For parents: If a coach recommends dryland training, it is because those sessions directly support the skills your diver is learning in the pool. Consistent participation helps athletes progress more safely and efficiently

and prepares them for increasingly advanced diving.

WHAT HAPPENS IN DRYLAND?

-Trampoline & spotting: athletes learn body positions, somersaults, twisting actions and air awareness

before taking those skills to the board.

-Strength & conditioning: core, legs, shoulders and total-body strength help divers create powerful takeoffs

and maintain body control.

-Flexibility & mobility: pike position, shoulder mobility, alignment and range of motion are developed for

cleaner technique and entries.

-Fundamental movement: jumps, hurdle mechanics, shapes, lineups, handstands, landing mechanics and

coordination can be practiced repeatedly.

-Safe progressions: new skills can be broken into smaller pieces and mastered step by step before they are

attempted over the water.

WHY DRYLAND MAKES A DIFFERENCE

-More quality repetitions. Water practice includes climbing out, swimming and resetting. Dryland allows

many focused repetitions in less time.

-Better technique. Coaches can slow skills down, isolate specific movements and correct body position

before mistakes become habits.

-Greater confidence. Athletes become familiar with a skill on the floor, mats or trampoline before performing

it from 1-meter or 3-meter.

-Supports injury prevention. Appropriate strength, flexibility, body awareness and landing mechanics help

prepare athletes for the physical demands of diving.

-Builds stronger competitors. As dives become more difficult, athletes need the strength, air awareness,

consistency and confidence developed through regular dryland training.

DRYLAND IS NOT “EXTRA” PRACTICE - IT IS PART OF LEARNING TO DIVE WELL.

Special Friday Opportunity:

Before signing up, divers should talk with their coach and come prepared with the dives and goals they want to work on.

We have a special Friday training opportunity for $75 per diver for divers who are ready to work on new dives and specific goals they have prepared with their coaches. This is an optional training opportunity specifically for divers who want to progress their dive lists, learn new dives, and get additional belt and water training.

The tentative training dates are:

 10/2, 10/16, and 10/30

Transportation
Because training begins at 4:00 PM, participating divers will need to leave school early that Friday.
We will meet at a designated Park & Ride pickup location and travel together in the DSD team van. I will provide the exact meeting and return times to participating families.

Location

SAGA & PDA

15064 Shoemaker Ave

Santa Fe Springs CA 90670

Friday Schedule
4:00–5:00 PM — Belt Training
Work on new dives and skills in the belts with Andy.

5:00–6:15 PM — Group Training

6:15–7:00 PM — 45-Minute Break / Dinner

7:00–9:00 PM — Water Training

Before signing up, divers should talk with their coach and come prepared with the dives and goals they want to work on.