Diving Dryland Research Paper

Diving is a unique combination of strength, power, and flexibility. Whether you're starting on a country club diving team just learning the approach and hurdle or are jumping off a 30-m cliff, a proper dryland program can aid performance. I remember as a child learning how to dive at my local summer league team. Being able to catapult myself off the diving board gave me great thrills and was far from other sports I had done (swimming, basketball, soccer). As a high school swimmer, I still dove in the summer to help the summer league team score points in the championship meet. I remember my coach (who was younger than me, Mr. Chris Heaton) teaching me tricks on how to perform a double and a front flip full twist. These unique movements were challenging, but highly enjoyable. Luckily, I had enough power to catapult myself for performing some moderately difficult dives. I'll never forget the feeling of hitting a perfect, for me, double somersault.

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These tips will not magically improve your diving as increasing power, strength, or flexibility doesn't make you a better diver. ,Instead improvements on dryland give you the opportunity for improving your diving skills.
Tips on Improving your Diving Dryland
1. Landing Biomechanics
One unique aspect of diving are the biomechanics on the loading phase of the board. As you can see in image-1, the diving lands with their feet relatively close together. Many strength coaches will feel this is a poor squatting technique. However, the hip, knee, ankle alignment is relatively straight, minimizing stress on the medial compartment of the knee, a common area for injury.
Unfortunately, this diver is not the typical diver. Many divers land with their knees knocked and a poor loading position for power and injury risk.

This poor movement pattern begins at dryland.
How can a diver learn a proper take off without knowing how to squat on