How to Train Like an Olympic Diver

Olympic hopeful Kristin Link is working hard toward making the Olympic team as a 10-meter platform diver. Think you could keep up a schedule like hers?

Instructions

Difficulty: Challenging

Things You’ll Need:

• Running Shoes
• Swimming Trunks
• Swimsuits
• In-line Skates
• Swimming Caps
• Swimming Goggles
• Touring Bike

1. Plan on 4 to 5 hours a day for training. Kristin says, "On an average day I'll get up in the morning and run before class. After my first class we'll practice at the pool from 11 to 1. I go back to class in the afternoon and then work out with the team from 4 until 7."
2. Do plenty of cross-training as a base. "I run, rollerblade and even play touch football, and I love to ride my bike. The key is to just be active and stay in top condition."
3. Always warm up properly. "We have a warm-up routine that includes running the stairs in the stadium and a series of jumping exercises," Kristin says.
4. Follow the warm-up with stretching and strength exercises.
5. Work on the dives on dry land. "We'll simulate diving by doing dry-land pike-ups and tuck-ups. We'll also work out on trampolines so that our coach can work with us on specific dives," she says.
6. Train with weights three days a week. "Abs and legs are the most important areas to strengthen," says Kristin.
7. Spend at least two hours per day actually diving. "A really good day is one where I can get in around 100 dives. I try and do 50 in each session. That's a really good day."

Tips & Warnings

• Keep a log of your daily workouts to see how you progress. Include the number of dives, the type of dives and the skill or comfort level you had on each.
• Increase or decrease the amount of weight training you do depending on how your body is reacting. If you start to feel fatigue, cut back. The key is to stay strong.
• Don't overdo your training. Start slowly and keep within your comfort level.
• Fatigue is dangerous when trying to dive. When you feel too weak to perform a dive, don't do it.
• Never try dives that are beyond your comfort level. Always work with your coach to ensure that a dive is within your abilities.