Training Plan

This is an example of a 5-week training plan. You do not need to follow it exactly, as you can create a routine that suits your own requirements.

Note: if you are using a mobile device, you will need to scroll across to view all days.

WeekMondayTuesdayWednesdayFriday
1

Angles Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 11, 19
High Diving: 32, 33, 34, 35
Combo Diving: 36, 37, 38

Core + Plyo + Agility Select 5 drills from each of the following 3 modules (15 drills in total).

Core & Handling »
Plyometric & Jumping »
Agility & Footwork »

Max Ext. + Counter Mov. Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 1, 5, 8, 17, 18
High Diving: 24, 31
Combo Diving: 42, 43, 45

Angles Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 11, 19
High Diving: 32, 33, 34, 35
Combo Diving: 36, 37, 38
2

Powerstep + Angles Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 11, 19
High Diving: 21, 23, 25, 26, 29
Combo Diving: 41

Core + Plyo + Agility Select 5 drills from each of the following 3 modules (15 drills in total).

Core & Handling »
Plyometric & Jumping »
Agility & Footwork »

Tight Footwork Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 2, 3, 4, 6, 9, 13, 14, 16, 20
High Diving: 27, 28, 30
Combo Diving: 39, 40, 44

Awareness + Powerstep Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 7, 10, 12, 15
High Diving: 22
Combo Diving: 41
3

Tight Footwork Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 2, 3, 4, 6, 9, 13, 14, 16, 20
High Diving: 27, 28, 30
Combo Diving: 39, 40, 44

Core + Plyo + Agility Select 5 drills from each of the following 3 modules (15 drills in total).

Core & Handling »
Plyometric & Jumping »
Agility & Footwork »

Max Ext. + Counter Mov. Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 1, 5, 8, 17, 18
High Diving: 24, 31
Combo Diving: 42, 43, 45

Tight Footwork Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 2, 3, 4, 6, 9, 13, 14, 16, 20
High Diving: 27, 28, 30
Combo Diving: 39, 40, 44
4

Angles Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 11, 19
High Diving: 32, 33, 34, 35
Combo Diving: 36, 37, 38

Core + Plyo + Agility Select 5 drills from each of the following 3 modules (15 drills in total).

Core & Handling »
Plyometric & Jumping »
Agility & Footwork »

Awareness + Powerstep Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 7, 10, 12, 15
High Diving: 22
Combo Diving: 41

Max Ext. + Counter Mov. Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 1, 5, 8, 17, 18
High Diving: 24, 31
Combo Diving: 42, 43, 45
5

Tight Footwork Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 2, 3, 4, 6, 9, 13, 14, 16, 20
High Diving: 27, 28, 30
Combo Diving: 39, 40, 44

Core + Plyo + Agility Select 5 drills from each of the following 3 modules (15 drills in total).

Core & Handling »
Plyometric & Jumping »
Agility & Footwork »

Angles Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 11, 19
High Diving: 32, 33, 34, 35
Combo Diving: 36, 37, 38

Awareness + Powerstep Select 1 drill from each of the following focus areas (3 drills in total). For each drill, repeat 2 sets of 5 reps to each side.

Low Diving: 7, 10, 12, 15
High Diving: 22
Combo Diving: 41