Includes sections on Warming Up, Stretching, Strength Building  These can be practised at home and should be done at least 3 times per week. This is extremely important as lack of warm ups can result in injuries whilst diving.

Includes sections on learning armstands and learning to balance. balance is a required skill for all armstand dives

Includes sections on learning the principle skills of Hurdle steps and correct use of the board for maximum height and power. If this is performed correctly, the dives are really easy!

Includes sections on learning the principle skills for Forward & Backward, Tuck and Pike Line-outs. This is very important for controlled and ripped entries