L1 Ripples Introductory Requirements
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ABCDE
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Level 1 Ripples Introductory Requirements
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Diver Name
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SkillSkill DescriptionPass-PRedo-RComments
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CONDITIONING
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Hollow rocksHolding hollow shape during each rock
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Squat jumpsHands on hips, chest up, hips rolled under
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SupermansFeet together, legs and arms straight, toes pointed
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Pike-ups lying on matTouch toes, slide hands along side of legs, look at feet
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Hollow barrel rollsHold hollow shape while rolling
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Single-leg pelvis liftsHold for 5 seconds
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Double-leg pelvis liftsHold for 5 seconds
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CrunchesKnees bent, hands behind head, bring back off floor
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Supine liftsLift by feet, shake, alternate letting go right foot, then left foot
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Prone liftsLift by feet, shake, alternate letting go right foot, then left foot
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DRYLAND—FLOOR
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Forward rollsTuck jump between somersault rolls
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Backward rollsTuck jump between somersault rolls
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Flat hand grabBottom hand flat, top hand fingers and thumb grab flat hand
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Seated lateral close to hand grabThumbs up, shoulders relaxed, lateral close, flat hand
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Hurdle position against wallBack and arms against wall, knee 90°, foot pointed and back
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Jump from squat positionArms overhead, hips rolled under
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Kick-look-look-reachHold for 5 seconds
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Continuous straight jumpsAcross floor, arms overhead, tight core
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Toe crackersCoach stretches toes
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DRYLAND—DRYBOARD
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Standing 100A from squat positionHips rolled under, arms overhead, swing arms
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200ANo arm swing, straight body position, bend knees on landing
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Standing 100AWith arm swing
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200AWith arm swing
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Forward dryboard rockingStand on end of board and gently rock with feet on board
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DRYLAND—TRAMPOLINE
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Standing jump with no arm swingStraight body alignment
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Standing jump with arm swingStraight body alignment
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Single jump seat dropPalms touch trampoline on seat drop, finish to feet
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Single jump with half twistNo arm swing, arms in T position entire time
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Open tuck jumpJump straight up and finish to feet
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Open pike jumpJump straight up and finish to feet
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Handstand holdStraight body position in belt or coach spot
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Tuck jumpGrab legs, finish to straight body line
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Pike jumpTouch toes; finish to straight body line
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Consecutive jumps3-5 in belt, with arm swing
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Double-bouncing tuck jumpsIn belt; finish each jump with straight body position
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DIVING—SPRINGBOARD 1M
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100A—arms overheadPoolside, no arm swing, hips rolled under
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200A—arms overheadPoolside, no arm swing, hips rolled under
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100A—arms overhead1M, standing, no arm swing, hips rolled under
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200A—arms overhead1M, no arm swing, hips rolled under
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100C to cannonballPoolside, land in water in tuck position
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Forward surface torpedoPush off pool wall, hand grab, maintain straight body line
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Backward surface torpedoPush off pool wall, hand grab, maintain straight body line
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101Poolside, kneeling or track start
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101 mat slide1M, hand grab and straight arms overhead
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201 mat slide1M, hand grab and straight arms overhead
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100A1M, standing, with arm swing, straight body position
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200A1M, with arm swing, straight body position
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100C, BPoolside, with arm swing, kick to straight body position
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200C, BPoolside, with arm swing, kick to straight body position
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400A1M, no arm swing, enter water with slight inward lean
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300A1M, no arm swing, enter water with slight reverse lean
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1011M, from squat position, hand grab, arms overhead
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1011M, from open pike, hand grab, arms overhead
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1011M, from half squat, slight jump
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1011M, from hollow position and fall to water
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1011M, stand sideways, arms in T, one leg up, turn to 101
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2011M, fall with coach spot
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4011M, hand grab, arms overhead, no press, open pike
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Tear DropPoolside, jump out, land on seat with hands touching toes
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102CIn water, circle arms to somersault
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202CIn water, circle arms to somersault
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002C1M, Hollow body w/ look reach and tuck - kick - look - reach
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DIVING—SPRINGBOARD 3M
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100A step-off no arm swingStart with arms in T position; enter water with arms at sides
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DIVING—PLATFORM
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100A1M, with straight body position
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200A1M, with straight body position
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100C, B1M, kick to straight position
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200C, B1M, kick to straight position
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101 mat slide1M, hand grab and straight arms overhead
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1011M, from squat position, arms overhead
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1011M, from open pike, hand grab, arms overhead
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1011M, from hollow position
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201 mat slide1M, hand grab and straight arms overhead
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2011M, with spot from coach
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400A1M, no arm swing, enter water with slight inward tillt
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300A1M, no arm swing, enter water with slight reverse tillt
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4011M, hand grab, arms overhead, spot from coach
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100A running1M, jump up off platform; straight body position
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100A step-off3M, start arms in T position, enter water with arms at sides
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Notes:
1. Skills are listed in order of learning progression.
2. All skills and dives performed with arm swing unless “no arm swing” isnoted.
3. Coach spot on jumps to make sure diver is safe distance from board.
4. At least 80-85% proficiency required to pass each skill.
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Coach Final Comments:
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