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Training Info

How STL DivingTraining Works

STL Diving is one team program with multiple training environments: 1-meter, 3-meter, dryland, and tower/platform. Coaches choose the right boards, drills, and progressions for each athlete.

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Springboard diver ready position1m foundation
3-meter / board timing diver3m information
Indoor diving facilityTower/platform
Training overview

One program. Multiple training environments.

1-meter, 3-meter, dryland, and platform/tower are parts of training inside one team environment — not separate sign-up tracks. Coaches introduce each area based on age, experience, confidence, goals, and safety readiness.

Diver preparing on springboard
1m springboard

1-Meter Springboard

The foundation for many diving skills, including approach, hurdle, takeoff, body control, and clean entries.

Diver training from higher springboard
3m springboard

3-Meter Springboard

Introduced with coach guidance to develop timing, confidence, air awareness, and stronger takeoffs.

Dryland mats and training setup
dryland + mechanics

Dryland Training

Used to teach body positions, shapes, spotting, strength, flexibility, and skill mechanics before taking skills to the water.

Tower and platform training area
tower / platform

Tower / Platform

Tower/platform work may include simple coach-led drills, jumps, entries, and progressions. Skills and heights are added as the athlete is ready.

How training starts

Start with the athlete’s current experience.

  • Brand new divers learn entries, body position, approach, and board comfort.
  • High school athletes can focus on Missouri 1-meter list building and meet confidence.
  • Returning divers keep developing fundamentals while coaches introduce board-specific progressions when appropriate.
  • Tower/platform training may include simple, coach-led drills, jumps, and entries before any higher-level skills are considered.
What families should know

Simple registration steps.

  • USA Diving introductory athlete membership is required first for insurance.
  • Month-to-month training is handled through RecPlex registration.
  • Individual drop-ins use a separate RecPlex sign-in/payment flow.
  • If you are unsure where to start, remember that STL Diving coaches guide the training plan after sign-up.
Costs to know

Insurance first, then choose the session flow.

USA Diving insurance$22Introductory Athlete 17U or AQUA Age 18+ before pool participation.
Monthly registration$280/monthIncludes 8 practices per month at $35/session through RecPlex.
Drop-in practice$40/sessionIndividual drop-in practice through the RecPlex drop-in flow.

Ready to come dive?

Complete the sign-up steps or ask a quick question about how STL Diving practices work.

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Request an Intro Practice

Send the athlete’s age, experience level, goals, and best practice days. STL Diving will follow up with the best next step. *$22 USA Diving insurance/membership fee required before pool participation.

Sign Up Instructions