CORE TRAINING FOR COMPETITIVE DIVING
NATHANIEL CASTANEDA AND STEFAN HERNANDEZ
T
he performance of springboard or platform diving requires
explosive power and technique, as well as a strong core.
The core is the key to having body control after the initial
leverage of the springboard or platform. The sport of competitive
diving places an emphasis on form and technique, which makes
core stability a must for divers at any level. The review of literature
is limited by the amount of information that informs strength
coaches on formal resistance training techniques that emphasize
functional core training techniques for competitive diving. This
article aims to inform the reader on some functional training
techniques that will help the competitive diving athlete improve
their diving performance.
WHAT IS THE CORE?
The core has been typically known as the foundation or engine
of all limb movement, and certainly lives up to its name (1). It is
the body’s center of gravity and essentially where all movement
begins. The main function of the core is to provide stability,
develop power, provide balance, and enhance sports performance,
among other things (14).
In general, the core musculature includes the muscles of the
trunk and pelvis that are responsible for the maintenance of
stability of the spine and pelvis region (4). The core musculature is
responsible for supporting postures, creating motion, coordinating
muscle actions, allowing for stability, absorbing force, generating
force, and transmitting forces throughout the body (5). Whether
moving or sitting down, the muscles of the core are always active.
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For optimal results, focus should be placed on implementing
sport-specific exercises into an exercise regimen. Because sports
activity involves movement in the three planes—sagittal, frontal,
and transverse—core musculature must be assessed and trained
in these planes (1). Diving is multidirectional and multiplanar, so
having a strong core is essential in holding the rest of the body
together while performing the required movements. A strong core
will allow a diver to perform each phase of a dive proficiently.
KNOWING THE SPRINGBOARD
For a springboard diver, the first thing to know is the special
characteristics (energy transfer) of the springboard. It is like
riding a horse for the first time—it is important to know the
horse before even getting on it. The basic characteristic of the
springboard is its potential to store energy. An energy transfer
occurs when the board goes down, as it stores energy from
the diver into the springboard; when the springboard goes
up, it returns the energy from the board to the diver (13). It is
paramount that the diver is familiar with the springboard well
before any further training takes place.
PHASES OF A DIVE
Excellent diving performances depend on sound takeoff
mechanics, good height, excellent form in the air, finishing the
rotation well above the water, and a rip entry (an entry into
the water that results in minimal splashing) (10). There are five
categories of dives: a forward, backward, reverse, inward, and
twist. Each dive has a takeoff, a central (aerial), and entry phase.
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