Year-round training for experienced athletes pursuing regional, national, collegiate, and high-performance diving goals.
Upstate Diving combines specialized facilities, structured technical development, dryland training, strength and conditioning, and an established competitive pathway.
Training for Divers Who Want to Pursue More
Advanced diving requires more than additional repetitions.
Successful competitive divers need a complete development system that addresses technique, physical preparation, mental skills, competition planning, recovery, and long-term progression.
Upstate Diving provides experienced athletes with an environment designed to support each part of that process.
Competition-team placement is selective and is based on skill level, readiness, attitude, work ethic, attendance, conditioning, and available group capacity.
Who This Program Is For
This pathway may be appropriate for divers who:
- Have previous club or high-level school-diving experience
- Possess established one-meter or three-meter dive lists
- Want to train throughout the year
- Are prepared for consistent pool and dryland attendance
- Want to compete through AAU Diving, USA Diving, or applicable school programs
- Have regional, national, or collegiate goals
- Respond positively to detailed coaching and structured expectations
- Are prepared to contribute to a committed team environment
Divers who are not yet ready for competition-team placement may be offered an appropriate developmental pathway.
A Complete High-Performance Training System
Technical Development
Divers follow structured progressions designed to develop sound mechanics before increasing difficulty.
Training may address:
- Approaches and hurdles
- Takeoff mechanics
- Somersault and twisting technique
- Body positions
- Entries and visual alignment
- One-meter, three-meter, and appropriate platform development
- Dive-list construction
- Competition consistency
Dryland Training
Specialized dryland equipment allows divers to develop skills with additional repetition and controlled progression.
Training may include:
- Dryland diving boards
- Trampolines
- Overhead spotting
- Pits and training mats
- Entry drills
- Movement progressions
- Video feedback
Strength, Conditioning, and Flexibility
Athletic preparation supports power, control, durability, and long-term development.
Programming may address:
- Lower-body power
- Core strength
- Upper-body support
- Flexibility
- Grip strength
- Landing and jumping mechanics
- Fatigue monitoring
- Injury-risk reduction
Video and Performance Feedback
Video replay helps divers and coaches evaluate takeoffs, positions, rotation, alignment, and entries while the corrections are still fresh.
A Clear Competitive Pathway
Upstate’s competitive program progresses through three principal groups.
Sparks
The entry level of the traveling competition team. Sparks divers begin developing the skills, habits, and consistency needed for AAU and USA Diving competition.
Fire
Advanced national-level training for divers with established competitive experience and a strong year-round commitment.
Blaze
Upstate’s highest-performance training group for athletes pursuing advanced national, international and NCAA collegiate goals.
Movement between groups is based on demonstrated readiness—not age alone.
[EXPLORE THE COMPETITION-TEAM GROUPS]
More Than Difficult Dives
Advanced performance depends on the habits surrounding the dives.
Upstate expects competitive divers to develop:
- Consistent attendance
- Strong work habits
- Respect for teammates and coaches
- Responsiveness to technical feedback
- Appropriate competition behavior
- Personal accountability
- Academic responsibility
- Long-term patience
- Positive leadership
The goal is not simply to teach harder dives. It is to develop capable, resilient athletes who can perform those dives consistently when it matters.
Outstanding Training Facilities
Upstate divers train at facilities designed to support safe, effective skill development.
Depending on the program and location, training may include:
- One-meter and three-meter springboards
- Dryland diving boards
- Trampolines
- Overhead spotting equipment
- Video replay
- Training mats
- Strength and flexibility exercises
Programs are available at RIT in Rochester and in Canandaigua.
Competition Planning
Competition opportunities depend on the diver’s age, level, readiness, and seasonal goals.
The coaching staff may help families plan:
- Appropriate local and regional competitions
- AAU and USA Diving participation
- Qualifying opportunities
- National championship preparation
- School-season coordination
- College recruiting preparation
- Training priorities between major competitions
Not every diver attends every competition. Meet selection should support the athlete’s development plan.
Competitive Placement Process
Advanced divers begin with a consultation and evaluation rather than an open trial registration.
1. Initial Conversation
Tell us about the diver’s experience, current dive lists, recent results, training history, and goals.
2. Coach Review
When available, provide recent meet results and representative training or competition video.
3. In-Person Evaluation
The diver participates in an appropriate evaluation session so the coaching staff can assess technique, readiness, coachability, and group fit.
4. Placement Recommendation
Upstate recommends the most appropriate group, schedule, expectations, and next steps.
An evaluation does not guarantee competition-team placement.
[REQUEST A COMPETITIVE PROGRAM CONSULTATION]
Information to Provide
To help us evaluate the opportunity, please be prepared to provide:
- Diver’s name and age
- Current club or school
- Years of diving experience
- Current one-meter dive list
- Current three-meter or platform experience
- Recent meet results
- Training frequency
- Previous injuries or current limitations
- Short-term and long-term goals
- Preferred training location
- Representative video, if available
Upstate’s Structured Learning System
New divers do not simply arrive at the pool and attempt difficult dives.
Upstate Diving uses a progressive skill-development system that breaks diving into manageable steps. Divers learn fundamental positions, movements, jumps, entries, and introductory dives before moving to more challenging skills.
Your child will work on:
- Diving-board and pool safety
- Forward and backward jumps
- Straight, tuck, and pike positions
- Safe entries into the water
- Balance and body control
- Basic dryland exercises
- Introductory springboard dives
Coaches monitor each diver’s progress and recommend advancement when the required skills and readiness standards have been met.
Competitive Placement Process
Advanced divers begin with a consultation and evaluation rather than an open trial registration.
1. Initial Conversation
Tell us about the diver’s experience, current dive lists, recent results, training history, and goals.
2. Coach Review
When available, provide recent meet results and representative training or competition video.
3. In-Person Evaluation
The diver participates in an appropriate evaluation session so the coaching staff can assess technique, readiness, coachability, and group fit.
4. Placement Recommendation
Upstate recommends the most appropriate group, schedule, expectations, and next steps.
An evaluation does not guarantee competition-team placement.
[REQUEST A COMPETITIVE PROGRAM CONSULTATION]
Frequently Asked Questions
Can an experienced diver transfer from another club?
Yes. We will discuss the athlete’s history, goals, current memberships, and any applicable transfer requirements before making a placement decision.
Does every experienced diver enter Sparks, Fire, or Blaze?
No. Placement depends on current skill, readiness, work habits, conditioning, commitment, and group capacity.
Is year-round participation required?
The competition team is designed for divers making a substantial year-round commitment. Exact attendance requirements vary by group.
Does Upstate train college-bound divers?
Yes. Upstate’s system can support athletes pursuing collegiate opportunities. Recruiting outcomes depend on diving ability, academics, development, communication, and individual college needs.
Are competition expenses included in monthly tuition?
Unless explicitly stated otherwise, meet entries, memberships, travel, lodging, apparel, and other competition expenses are separate from monthly training tuition.
Can a high school diver request an advanced evaluation?
Yes. A strong school diver may request an evaluation. If the competition team is not yet the appropriate placement, Upstate may recommend the Performance group.
Is platform experience required?
No. Placement considers the diver’s complete background and readiness. Platform opportunities depend on age, skill, facility access, and the athlete’s development plan.
Discover Whether Upstate Is the Right Place for Your Next Step
Advanced athletes need an environment that matches their goals, reinforces strong habits, and provides a clear path forward.
Tell us about your diver’s experience and goals. We will determine whether an Upstate evaluation is the appropriate next step.
[REQUEST A COMPETITIVE PROGRAM CONSULTATION]
