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Competitive Programs

Developmental years prior to competitive diving begins:

JD 1 (Sport Entry)

JD 2 (Technical Foundation 2x/wk)

JD 3 (Technical Foundation 3x/wk



By invitation or inquiry (with audition), this is the best place to enter diving for any parent with the desire for their child (5-7yrs) to have the proper potential for future competitive diving. From this point, the child determines whether they like competitive diving enough to continue, or wish to dive for fun in the Learn To Dive or Pre-Competitive diving programs. Where competitive diving is the primary goal, this is the best route to initiate diving skills. (The alternative would be to try Learn to Dive (LTD) first, and then determining if competitive diving is an option later on). The JDI is an introduction to competitive skill sets with a focus on fun, fitness and basic motor skill movements. This program is more structured and advanced than the LTD program. The fun and reward is derived from the sense of accomplishment. It’s not necessarily more advanced in terms of pushing for bigger and tougher skills, it’s all about learning the basics in great detail, drilling the basics over and over until the desired movement is accomplished in the skill. Much emphasis is on Dryland training, building the proper motor skills, core, stability and strength necessary to move properly in the air and water. Dryland training focuses on body alignment and posture in preparation for any dive - maintaining that alignment walking, maintaining that alignment on take-off, and maintaining that alignment through the water. Advanced skills are attempted only when the desired body alignment on basic movements is attained.


By invitation or audition, this program targets children that have a sport background (eg. gymnastics) or a natural aptitude toward the sport of diving. It is designed to build the foundation skill sets needed for future elite performance in the sport of diving. Preferably, athletes will progress from JD I to JD II to JD III. They begin to focus on a progression of more advanced skills with the same goal of body alignment, posture, and good core movements. Sequence of movements on kick-outs/come-outs of dives is initiated at this stage. These classes entail a significant amount of Dryland training geared toward gymnastic skills, tumbling, core and strength training. At the end of this stage, divers will be ready for either the Provincial or National levels of competitive diving. The hope is that all areas of skill development have been achieved and they are ready for the National stream. The norm is for most athletes to enter the Provincial stream from here and take the needed time to acquire the skills necessary to compete Provincially, before moving up to National levels.



Jumps all positions from the 1m and 3m spring board & 5m platform

Fall-ins 1m & 3m, tuck roll-in 3m

tuck dive, back dive, inward dive, front flip from the 1m spring board

tuck/pike dive, back dive and inward dive from 3m



Jumps in all positions from the 1m & 3m spring boards & the 5m tower

Fall-ins from all positions 1m & 3m spring boards and tuck roll-in from the 5m tower

Tuck Dives - front, back, reverse and inward

Front 1 ½, back flip, inward flip 

Advanced – 1m front double, back 1 ½  and inward 1 ½

3m – front 1 ½, front 2 ½, back & inward 1 ½


This program is suited for divers that have the ability to perform a list of dives suitable to their age group. They may be interested in the National competitive program but have not yet achieved the level of skill required for National Elite level competition. Athletes move to this program with the ability and desire to compete at Provincial level meets. It may be the goal to reach the National standard, or it may simply be the goal to enjoy the challenges that the intensity level of Provincial Competition entails. In this program, athletes often focus on specific areas that they may be lacking to be National level divers, or focusing on having the courage to attain new dives. Athletes in this program often had a late start to the entire program and may have missed one of the key stages. It is here where they pick up the key components that may be missing. It is most common for athletes to progress into the Provincial Competitive Programs prior to reaching the National levels. There will be some athletes who have a strong aptitude for diving that will progress directly to the National level.

A common occurrence is a diver possessing all of the skills and the talent, but needs much more nurturing before taking on new and difficult dives and conquering their fears. This is a great stage for them to either acquire that skill and get onto the National course over time, or pursue the enjoyment of diving at a less intense level. The intensity of National Competitive programs is not for everyone.

Athletes may have a National level list of dives but have not yet attained the National Qualifying standards at meets. Attaining National standards is not the only determining factor of being in this program or a more Elite program. The determining factor is the technical, mental, & physical skills attained in previous stages, along with the potential ability and discipline to perform the more difficult skills. Social development and competing for fun is a priority at this level.

Jr Novice suits athletes 11 and under

2-3 times/week which is 4-6 hrs

Sr Novice suits athletes 12 and up

3 times/week equaling 6 hrs


4 times/week equaling 8hrs

COMPETITIVE FOUNDATIONS - Jr. Developmental National Level ...

When an athlete shows the skill level with the desire and motivation to adhere to a structured and detailed elite level program, they will be invited to move up to this group. The aim is for athletes to progress from the JD III to the CF as they begin to learn competitive skills, technically and mentally. This program is designed for athletes with potential to compete at the National level with aspirations to reach the podium. Divers will learn the technical, physical and mental skills needed to attain these high aspirations of competitive diving. This is the first major stage where fear becomes a factor for athletes. They have learned the basic skills of pushing themselves and getting over bumps or difficulties. Now that basic development is put to the test to see if they have the skills and the desire to push through more advanced competitive skills. Those that excel in this level will move to the CE. Others may need more time and nurturing in the Provincial program before reaching the National level.

Desired skills:

103 c & b, 201 c & b, 301c, 401 c & b, 5231d, 105 c, 203 c & b, 403c, 404c - 1m, 3m, 5m

Desired advanced skills:            

5132d, 403b, 205c, 405c, 5233d, 303c & b



9 to 12 yrs


2.5 hrs x 3-4x/week –  where possible advanced level athletes should pursue up to 12 hrs/wk



Athletes enter this Elite Competitive stage from the CF program. Athletes that have developed the desired physical, mental, and technical skills, with the ability to conquer fear of new or difficult skills, will naturally progress to this level with Goals of Excellence towards National & International Competitive Diving. Athletes that progress to this level begin to gain the real reward of their hard work and development they endured through the JD and CF programs. They continue to challenge themselves with greater levels of skill and competition, while maintaining and building all the current skills they possess.

There are 2 main stages within the CE program:

Consolidation – Age 12-15, divers train 15-21 hours per week, introduction of strength training, focus is on self – self motivation, self confidence, self improvements, improved technical skills. They begin to learn to compete against other Elite athletes, rate themselves against top National divers, and begin aiming for National Team. This may occur at the CF stage, but it is not the focus.

Realisation – Age 16 +, divers train 21-30 hours per week. Their days are dedicated to the sport with goals of making National Team with the potential of going on to making Olympics & World Championships – reaching the podium. At this level, athletes aspire to completely dedicate their lives towards an Elite Goal. They aim to attain perfection of technical skills through elite measures of physical and mental development. They also strive for Elite standards of nutrition, sleep, and time management.

Athletes that do not wish to pursue this ultimate level of dedication will often be at a level where University scholarships in the US are within their reach, or they can choose a more balanced commitment between sport, school, work, family and life.

Rylan Wiens
Commonwealth Games 
Silver Medal


Nathan Murray / Rylan Wiens
World Championships 
Bronze Medal
Syncro - Platform

world-bronze medallists-syncro-platform-Nathan Murray-Rylan-Wiens.jpg
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