Diving Lessons

Take the plunge into the exciting world of diving at Metro Rec Plex! Our diving program offers expert instruction in our championship-caliber competition pool, featuring professional-grade diving boards and platforms. Under the guidance of our experienced coaching staff, divers of all levels learn proper techniques, build body awareness, and develop the confidence to master increasingly challenging dives. Our structured progression starts with fundamentals like body position and water entry, advancing to more complex maneuvers as skills develop. Whether you’re looking to try diving for the first time, improve your recreational diving skills, or pursue competitive diving aspirations, our program provides the perfect balance of technical instruction, safety focus, and fun. Join us at the boards and discover the exhilarating combination of athletics, artistry, and accomplishment that makes diving such a unique and rewarding sport!

Levels

For individuals with no diving experience, open to all ages. Progression depends on overcoming fears associated with diving.

  • Experience Note: Those with recreational diving experience may feel comfortable starting here. It’s important to clarify the type of previous diving experience.
  • Training Focus: Learning safe jumping techniques from professional boards, water entry, and basic dive skills, primarily in-water training on 1m boards.
  • Mindset: Participants should come with an open mind to tackle fears and grow both mentally and physically.

For divers with some prior experience or those who haven’t progressed beyond basic dives. Progression is based on the Diving Difficulty (DD) achieved.

  • Goal: Complete a legal 11-dive list on both 1m and 3m boards, aiming for basic competition-level skills. This group may include trampoline and dryland workouts.
  • Entry Requirements: Previous diving experience, completion of the Beginner group, or instructor approval recommended. Typically, suitable for high school underclassmen or those with club experience.

For divers competing at the club level, focusing on regular competitions. Progression may be slower but requires higher DD and energy levels.

  • Goals: Compete in local contests on various boards (1m, 3m, possibly 5m), improve known dives, and aim for higher DD levels. Training includes 1m and 3m springboard work, platform basics, trampoline, and dryland workouts.
  • Entry Requirements: Recommended for divers from other clubs (e.g., Edwardsville, St. Louis, Springfield) or those who complete the Intermediate level with instructor approval.

Questions?

If you have any questions regarding lessons or levels please feel free to email the Metro Rec Plex at [email protected].