1m-3m diving exercises?

Question

I am an ex-gymnast and recently tried springboard diving. What are exercises that I should do to improve the dive into the water? I have no problems with the twisting and tucks/pike/layouts. I did have a couple flops which were really quite painful, is there anything I can do to minimize the pain?

Answer 1

Work on proper vertical entry and timing.  You can work on your timing with just practice and you're going to have plenty more flops but that's part of the learning curve.  For vertical entry do kick outs.  Laying on your back just practice going from a tuck position to straight out with hands and feet in proper alignment, as fast as you can (hope you get what I'm talking about it's kinda of hard to explain, but if you're on a diving team ask one of the more experienced divers or your coach and they should be able to demonstrate).  Hope this helps you out.