NSCA COACH 1.2
TAKEOFF
The takeoff from a springboard requires an approach, the hurdle,
the two-foot gather, and finally the actual takeoff into the aerial
phase. It is essential that the diver has control of the springboard,
and doing that requires control of the body. The purpose of the
hurdle is to get the most downward velocity, which then results in
a greater vertical velocity. The major function of the approach and
hurdle in springboard dives is to establish favorable conditions for
the takeoff (board depression and recoil) that follows (9). This will
give the diver the longest time of flight, a prerequisite for higher
difficulty dives.
A land-based exercise that may help improve the hurdle is the
power skip. It is performed with the same basic mechanics of
skipping, except it is performed with an exaggeration on the
upward motion using the core to drive the knee upwards and
skip higher (Figures 1 – 3). This may help strengthen the core and
improve control of the body while on the springboard.
The part of the takeoff that requires the most power is exploding
from the two-foot gather off the springboard. There are two
exercises that may help increase power and control during this
movement. The first exercise is a depth jump (11). To perform
this, the athlete will need a platform between 12 – 36 in. high
depending on the level of maturity and preparation of the athlete,
and period of training within the periodization cycle (measured
ledges, bleachers, or plyometric boxes work well for this). Starting
with both feet on the edge of the platform and the toes off the
edge, the athlete should simply lean forward, and step their feet
off the platform. Immediately upon ground contact, the athlete
should absorb the landing with both feet (like a two-foot gather
on the springboard) and explode off the ground into a vertical
jump by extending their hips, knees, and ankles