PRE-GAME ROUTINE Warm-up, concentration boost, flexibility training or just relaxing before the big moment. Long term World Series physiotherapist Angela Passenbrunner reporting on the preparation phase.
Stretching is not only a training to increase muscle flexibility. Stretching contracted muscles helps to improve the posture and to execute transitions of motions in the air smoothly and gracefully. It is also a tool to relax and focus. Combined with breathing techniques it helps to calm down and release stress.
Pike position Activation of all muscles needed in the following dive is the main goal for any warm up. To get into a perfect pike position you need both: flexibility and strength- especially in your core muscles.
Juggling sharpens focus and concentration and is one of the quickest ways to take your mind off something. Therefore, it is the perfect form of stress relief and simultaneously improves your coordination.
Pointed toes All divers long for an elegant line going from the hips through to their pointed toes. The judges will give some points for a perfect line. Continuous foot shaping exercises and ankle stretching as well as proprioception training for balance and a strong ankle will help to improve toe-pointing abilities.
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EVERY CLIFF DIVER HAS IT, NO ONE STARTS WITHOUT: THE PRE-GAME ROUTINE
Rope skipping is the perfect tool to stimulate the cardiovascular system and your inter- and intramuscular activity. Increase your jumping performance and velocity by trying double- or triple-unders.
Rubberband Easy to travel with and always a good way to warm up or strengthening the whole body. It’s essential to work out the muscles of the shoulder girdle, core and back for sufficient power, for example during a handstand or to bear the impact on the water when you break the surface.
Pelvis stability is essential to take the impact at the entry. The glutes and adductors play a big role in absorbing the force of the water. Isometric training is absolutely important for holding the legs together as injury prevention of adductor tears or SI-joint dysfunctions.
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