A note to JO Divers and Parents
A reminder...the JO program nuts and bolts is a three hour training session. Typically we warm-up and stretch for 30 minutes...dryland (trampline, pit flips, dryboard work, etc.) for 30 minutes...water time 90 minutes...conditioning 30 minutes. Sometimes we extend the water time past 90 minutes and cut into our conditioning time, but it is still a three hour training session. We understand the homework scene...which is why it's important for the divers to accept and learn time management skills. If you choose to dive in the JO program and compete at the JO level...then you need to train as a JO athlete.
The conditioning program targets three main areas of the body...which we typically try to rotate:
Core - abs and low back
Upper - arms, shoulders, chest
Lower - legs
We often put more emphasis on core as in diving it is essential to maintain a solid torso/core area to exhibit good form. However, more importantly, a strong, well conditioned body helps prevent injury! This, of course, leads to improved performance, ability to learn more difficult skills and happier/healthier divers!
PDC is a training program...at the highest level of our program we need to expose athletes to the best possible technique and training habit...and frankly, 3 hours is not enough...four days/week is not enough...to be the best we can be. And yes, I do believe we can still excel in school and have a well-rounded social life!
We are producing some of the most intelligent, gifted and best student-athletes in the NCAA today...and have been doing so for 9 years! There are no short cuts to success...just have to work hard and put in the time.
