Springboards are set 1 or 3 m above the surface of the water from which divers perform combinations of somersaults and twists before entering the water head first. Divers are judged on the complexity and execution of their dive. Despite the brevity of a dive, divers must be fit for their sport and flexibility is very important. There are various stretches that are beneficial for diving.
Seated Forward Bend
Many dives utilize a piked body position. A pike is a forward bend where your legs are straight and you lean forwards from the hips. A tight pike position means that your dive will rotate faster and look neater. To develop your pike position, perform the seated forward bend stretch. Sit on the floor with your legs extended and toes pointed. Lean forwards and the hips and grasp behind your knees. Use your arms to gently pull your chest and head down towards your thighs. Hold this position for 30 to 60 seconds and then relax.
Lying Knees to Chest Stretch
The tuck position is another common body position in diving. To develop your flexibility and achieve a tighter tuck, lie on your back with your legs bent and feet flat on the floor. With your arms outside your legs, hold the backs of your knees. Raise your head and shoulders, pull your knees slightly apart and pull your knees in as close to your head as you can. Try to make as small a ball shape as possible. Hold for 30 to 60 seconds and then relax.
Supine Lying Spine Twist
Many dives involve twisting movements so flexibility in the waist and spine is essential. To develop rotational flexibility, lie on your back with your legs extended and your arms on the floor at shoulder level. Bend your left leg and put your foot next to your right knee. Reach across your body with your right arm and grasp the outside of your bent left knee. Keep your left arm extended, twist your lower body to the right as far as you can. Relax and hold this position for 30 to 60 seconds before releasing and changing sides.
Lying Full Body Stretch
A clean entry into the water requires a fully extended body position. If you enter the water and your body is not fully extended the judges will deduct points from your score. To perform the full body stretch, lie on your back with your legs extended and your arms on the floor above your head. Point your toes, contract your thighs to raise your knee-caps, lengthen your spine and neck and straighten your arms. Imagine you are trying to touch the walls with your toes and finger tips. Hold for 30 to 60 seconds and then relax.
References
- Great Britain Diving Federation: About Diving
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
