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Diving Warm-Up Mobility

A gentle poolside warm-up before entries: shoulder circles, arm reaches into the grab, calf rises and tension holds – preparing the body for jumps and dives.

Stages
Diving – Stage 8, Diving – Stage 9, Diving – Stage 10
Difficulty
Beginner
Skills
Body Control, Take-Off
Equipment
Poolside Mat
Age
8–99 years
Group size
1–20 swimmers
Time
About 4 minutes
In a lesson
Introduction / Warm-up
Shared by
SwimShare Resource

Safety notes

  • Mats on a dry area well back from the edge; swimmers keep warm (a short warm-up only).

What it develops

  • Hold a tight, streamlined body shape
  • Balanced stance and controlled take-off

How to run it

  1. On a mat well back from the edge, swimmers make ten slow shoulder circles forwards and backwards.
  2. Reach both arms up into the flat hand grab and stretch tall for three seconds; repeat five times.
  3. Ten slow calf rises, holding the top for a second.
  4. Two 'tension holds': squeeze every muscle in a straight shape for three seconds, then relax.

Teaching cues

  • Slow and controlled.
  • Stretch tall.
  • Squeeze, then relax.

Make it easier

  • Fewer repetitions; hold the wall or a partner for calf rises.

Make it harder

  • Add the arm swing pattern used for take-offs.

Common faults

  • Rushing the movements.
  • Bouncing stretches.

Corrections

  • 'Smooth circles.'
  • 'Hold, don't bounce.'

Assistant / L1 role

  • Lead the warm-up at the front of the mat area, demonstrating each movement as the teacher counts.