Middle School and High School Diving Lessons
Build better fundamentals, learn new dives, and prepare for a successful school diving season.
Upstate Diving provides specialized springboard training for middle school, high school, summer-league, and recreational divers.
For children ages 13 – 18 years old who can swim independently in deep water.
More Training. Better Technique. Greater Confidence.
School diving seasons are short. Divers often have limited time to improve their approach, learn new dives, and prepare a complete competition list.
Upstate Diving gives school divers additional opportunities to train throughout the year. Our coaches help athletes strengthen their fundamentals, correct technical problems, and develop new dives through a safe progression.
Whether your diver is preparing for a first school season or pursuing sectional and state-level goals, we will recommend an appropriate training plan.
Who This Program Is For
This pathway may be appropriate for:
- Middle school divers
- High school varsity or junior varsity divers
- Summer-league divers
- Recreational divers with previous experience
- Swimmers interested in adding diving
- Former club divers returning to the sport
- Athletes preparing for school-team tryouts
- Divers seeking more training outside their school season
Completely new divers are also welcome, but they may begin in Learn to Dive before moving into an experienced-diver group.
How Upstate Helps School Divers
Stronger Fundamentals
Improve approaches, hurdles, takeoffs, body positions, entries, and overall consistency.
Expanded Dive Lists
Develop the voluntary and optional dives needed for school competition.
Year-Round Progress
Continue developing outside the short school season instead of starting over each year.
Individual Corrections
Receive technical feedback based on your diver’s specific strengths and needs.
Increased Confidence
Prepare dives before attempting them under competition pressure.
Long-Term Opportunities
Divers who want to continue may pursue club competition, college diving, or other advanced opportunities.
A Complete Training System
Upstate Diving combines pool practice with dryland development.
Depending on placement, training may include:
- One-meter and three-meter springboards
- Dryland diving boards
- Trampolines
- Overhead spotting belts
- Video replay
- Entry and line-up drills
- Strength and conditioning
- Flexibility development
- Structured skill testing
Dryland training allows divers to practice movements and corrections without using every repetition from a springboard over water.
What Happens at an Evaluation?
Because experienced divers have different backgrounds, the first step is a placement evaluation.
During the evaluation, a coach will review:
- Previous diving and athletic experience
- Current approach and hurdle
- Fundamental takeoffs
- Existing dive list
- Body positions and entries
- Training goals
- Appropriate group and schedule
The evaluation is not a tryout that a diver passes or fails. It helps us determine the safest and most productive starting point.
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.
Training Options
After the evaluation, your diver may be recommended for:
Development
For divers building the fundamental skills needed for longer and more advanced practices.
Performance
For experienced, middle school, and high school divers seeking technical improvement and expanded dive lists.
Competition Team
For athletes who meet the skill, conditioning, attendance, and commitment requirements for year-round competition.
Starting Is Simple
1. Tell Us About Your Diver
Complete the short trial-request form.
2. Receive a Class Recommendation
We will help you select the most appropriate location and beginner practice.
3. Meet Your Coach
Attend the confirmed trial class and let your child experience springboard diving.
Frequently Asked Questions
Can my diver train with Upstate only during the off-season?
Available options depend on group capacity and the current membership structure. Tell us your diver’s school schedule and goals during the evaluation process.
Can Upstate help my child prepare for school tryouts?
Yes. Coaches can help develop the fundamental skills and dive list commonly needed for school diving. Placement and progress depend on the athlete’s current abilities and training time.
Does my child need an 11-dive list?
No. Divers at different stages have different lists. We will evaluate what your child currently performs and recommend the next skills to develop.
Can a swimmer become a school diver?
Yes. Swimming experience provides comfort in the water, strength, and familiarity with aquatic training. A swimmer who is new to diving may begin in Learn to Dive.
Can my child train during the school season?
That depends on school-team expectations, the athlete’s schedule, facility availability, and applicable rules. Families should communicate with their school coach.
Does my child have to join the competition team?
No. Divers can train to support recreational or school goals without joining the traveling competition team.
Can Upstate help with college diving goals?
Upstate can help experienced divers develop skills, consistency, and competitive preparation. College opportunities depend on the diver’s ability, academic profile, development, and the needs of individual collegiate programs.
Make the Next School Season Your Diver’s Best
Do not wait until the first week of the school season to rebuild fundamentals and learn new dives.
Request an evaluation and let Upstate Diving help your athlete create a focused development plan.
