Novice Program

About us

The novice program is for athletes of any age

The competitive program is our long-term pathway to prepare athletes to compete in USA Diving competitions as well become recruitable athletes to NCAA Division I, II and III schools. All competitive path athletes begin in the novice program and advance through 7 levels of progressions to be eligible for the Elite Team.

The novice program is for athletes of any age. Class times and group assignments are set by the staff and based on availability and best fit. Advancement is accomplished through evaluations that demonstrate proficiency in skills and fundamentals at each level. It is important to recognize athletes progress at different paces. There may be an athlete who progresses through the entirety of the novice program in one season; other athletes may require several years to do so. The speed of progress is based on individual skill development. The staff’s focus is to teach the love of diving and build a solid foundation to allow each diver to experience long-term success in the sport. Divers may switch from one pathway to the other if class availability allows. However, all competitive program athletes will begin in the Intro to Competitive Diving level and progress through evaluations, regardless of previous diving experience. There are occasions where Elite athletes join our program from other teams and they will be placed by the Head Coach based on previous competitive experience. It is understood that when Competitive Path athletes register, they are making an annual commitment to the program.

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Goals of Each Progression Level

Intro to Competitive Diving:

All actions should be completed with proper body shapes and movement patterns

1) Be able to demonstrate the proper posture and form throughout basic movement patterns and body shapes.

2) Be able to demonstrate a proper hollow position.

3) Be able to demonstrate proper hips open position.

4) Be able to demonstrate basic movement literacy, balance, and coordination.

5) Be able to demonstrate the ability for independent movement of limbs to body.

6) Be able to demonstrate a proper tuck and pike position.

7) Be able to demonstrate a proper come out sequence in a dryland setting.

8) Be able to obtain the necessary strength and flexibility to demonstrate the proper body shapes.

9) Be able to demonstrate the above items with basic jumping and line up skills in the water.

Novice Bronze

All actions should be completed with proper body shapes and movement patterns

1) Be able to demonstrate the proper model of front, back, reverse, and inward start.

2) Be able to maintain hollow position for extended periods.

3) Be able to maintain hips open position for extended periods.

4) Be able to demonstrate multiple bouncing front jump, back jump, reverse jump and inward jump.

5) Be able to demonstrate a consistent body shape throughout entry at the 3m level for falling front hollow and falling back hips open line ups.

6) Be able to demonstrate the proper underwater sequence on entries.

7) Be able to demonstrate consistent come out sequence on front tuck/tuck to pike out and back tuck line ups on 3m

8) Be able to demonstrate standing and bouncing 101c, 201c, 301c, 401c on 1m and 3m springboard and 1m and 3m platform with the correct body positioning and movement patterns.

9) Be able to model the proper back pike come outs and the nuance between a lateral arm pattern on voluntaries and midline arm pattern on optionals.

10) Chart strength and flexibility progress to ensure these things are improving over time

11) Be able to do a handstand press with assistance.

12) Be able to demonstrate a 5 second handstand hold with proper body shape and leg line with little to no movement.

All actions should be completed with proper body shapes and movement patterns.

1) All models of front, back, reverse, and inward jump as well as front and back tuck and pike come outs are to mastery.

2) Be able to verbalize the nuances of front, back, reverse, and inward connections

3) Be able to demonstrate 102c and 202c on the ground with assistance.

4) Be able to demonstrate front line up hollow and back line up hips open on 3m with a rip entry.

5) Be able to demonstrate a 1-step hurdle with a jump, 101c and 301c

6) Be able to demonstrate multiple bouncing 101c, 201c, 301c and 401c on 3m.

7) Be able to demonstrate 102c and 202c on poolside.

8) Be able to demonstrate a handstand press against the wall with ease.

10) Be able to demonstrate a 10 second handstand hold with proper body shape and leg line with little to no movement.

11) Continue to chart flexibility and strength gains and show noted improvement over time.

Novice Silver

All actions should be completed with proper body shapes and movement patterns

1) Be able to demonstrate proper 102c and 202c on the ground without assistance .

2) Be able to demonstrate proper 302c and 402c on the ground with assistance.

3) Be able to demonstrate front line up and back line up on 5m platform with proper body shape and movement patterns.

4) Be able to demonstrate full hurdle and back press with a jump, 101c, 201c, 301c and 401c on 1m and 3m

6) Introduce 101b and 401b on 1m with standing, bouncing and normal take off

7) Be able to demonstrate proper 102c, 202c, 302c and 402c on 1m Springboard.

8) Be able to demonstrate a high proficiency of flexibility in all areas.

9) Be able to demonstrate all modeling sequences to a high level of proficiency and consistency on the ground.

10) Be able to demonstrate a high level of control over core movements into and out of positions and a command over independent movements of limbs and core.

12) Be able to hold a handstand for extended periods of time (30 seconds +).

All actions should be completed with proper body shapes and movement patterns.

1) Be able to demonstrate a handstand press without assistance.

2) Be able to demonstrate front line up tuck/tuck to pike out and back line up tuck on 5m platform.

3) Introduce 201b and 301b on 1m with standing, bouncing and normal take off.

4) Be able to demonstrate 102b, 202b, 302b and 402b on 1m Springboard.

5) Be able to demonstrate 103c and 203c on 1m and 3m springboard.

6) Be able to demonstrate 302c and 402c on poolside.

Novice Gold

All actions should be completed with proper body shapes and movement patterns

1) Be able to demonstrate proper 102c and 202c on the ground without assistance .

2) Be able to demonstrate proper 302c and 402c on the ground with assistance.

3) Be able to demonstrate front line up and back line up on 5m platform with proper body shape and movement patterns.

4) Be able to demonstrate full hurdle and back press with a jump, 101c, 201c, 301c and 401c on 1m and 3m

6) Introduce 101b and 401b on 1m with standing, bouncing and normal take off

7) Be able to demonstrate proper 102c, 202c, 302c and 402c on 1m Springboard.

8) Be able to demonstrate a high proficiency of flexibility in all areas.

9) Be able to demonstrate all modeling sequences to a high level of proficiency and consistency on the ground.

10) Be able to demonstrate a high level of control over core movements into and out of positions and a command over independent movements of limbs and core.

12) Be able to hold a handstand for extended periods of time (30 seconds +).

All actions should be completed with proper body shapes and movement patterns.

1) Be able to demonstrate 103b, 203b, 303b and 403b on 3m Springboard.

2) Be able to demonstrate 5122 and 5221 on 1m Springboard.

3) Be able to demonstrate 303c on 3m or 5m platform and 403c on 3m and 5m platform.

4) Be able to demonstrate 202a, 5221, 102a and 5122 on 3m platform .

5) Be able to demonstrate 101b, 201b, 301b and 401b on 5m and 7m platform.

6) Be able to demonstrate a front line up on 10m platform.

Practice Schedule

School Days Class Times

Class names are not based on levels of the athletes in the Novice program. Names and times are based on the number of days per week the divers would like to train (Novice 2 = 2 days per week). Classes will consist of a dryland portion and water portion. Depending on the day, classes may consist of more or less of either dryland or water time. Both are extremely important aspects of diving training. 

Novice 2a

Monday/Wednesday-
4:00-5:30 pm

Novice 2b

Friday- 4:00-5:30 pm
Saturday- 11:30am-1:00 pm

Novice 3a

Monday/Wednesday/Friday- 
5:30-7:00 pm

Novice 3b

Monday/Wednesday/Friday- 4:00-5:30pm

Novice 4

Monday/Wednesday/Friday- 7:00-8:30pm
Saturday- 11:30am-1:00pm     

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