Document Hub
Welcome to the PDCA Document Hub! This page includes everything from training plans and technique guides to research studies, safety manuals, judging resources and more.
Find resources sorted by category below:
Biomechanics of Diving
Curious about the science behind great diving? This section connects physics, anatomy, and motion analysis to help coaches understand why dives work the way they do. Learn how to interpret data, understand forces at work in the air and on the board, apply biomechanical insights to coaching decisions, and use biomechanical insight to enhance performance and safety.
Board Mechanics & Fundamentals
Takeoff & Approach Mechanics
Flight, Rotation & Twisting Dynamics
Entry Hydrodynamics & Impact Forces
Biomechanical Modeling & Simulation
Performance Trends, Coaching & Systems
Drills & Skills
Want to teach your athletes how to have more consistent takeoffs and tighter body lines? This section is for you! Learn how to break dives down into the basics and teach your divers consistency through repetition. This section will equip you with the tools to build stronger athletes at every level of the sport.
Included below: takeoff, hurdles, and board mechanics; drills, progressions, and dryland training; body awareness, spotting, and line control; applied technique and coaching insights.
Included below: takeoff, hurdles, and board mechanics; drills, progressions, and dryland training; body awareness, spotting, and line control; applied technique and coaching insights.
Takeoffs, Hurdles & Board Mechanics
Body Awareness, Spotting & Technique
Dryland & Strength Training
Sports Psychology
Learn all about helping divers overcome fear, build confidence, and perform under pressure. Find tools for mental training, visualization, and communication.
Explore: mindset & fear management, confidence and focus, mental skills training tools, and strategies for stronger coach-athlete communication.
Explore: mindset & fear management, confidence and focus, mental skills training tools, and strategies for stronger coach-athlete communication.
Mindset & Fear Management
Confidence, Goals & Competitive Focus
Mental Training Tools & Research
Coaching Courses & Applied Training
Sports Performance (Strength, Injury, Flexibility, Nutrition)
This section connects training science to coaching practice. You’ll learn how to support your athletes’ physical performance through proper training, recovery, and nutrition so you can help athletes reach their full potential.
Explore: nutrition, strength & conditioning, injury prevention, flexibility, and high-performance systems.
Explore: nutrition, strength & conditioning, injury prevention, flexibility, and high-performance systems.
Nutrition for Divers
Nutritional Recommendations for Divers
Int. Journal of Sport Nutrition & Exercise Metabolism
Flexibility & Mobility Training
Injury Prevention & Recovery
Strength & Conditioning
Basics of Strength and Conditioning Manual
National Strength & Conditioning Association (NSCA)
Coaching Education & Certification
Practice Periodization & Planning
Not sure how to structure a season for consistent progress? Learn how to design training cycles that balance skill development, rest, and competition readiness.
Discover how to plan practices with intention and guide your athletes toward peak performance at the right time.
Explore: foundations of periodization, diving-specific planning, dryland integration, and performance program design.
Discover how to plan practices with intention and guide your athletes toward peak performance at the right time.
Explore: foundations of periodization, diving-specific planning, dryland integration, and performance program design.
Foundations of Periodization
Diving-Specific Practice Planning
Sample Club Handbooks & Planning Templates
Practice Templates, Weekly Plans & Sample Workouts
Coaching Different Athlete Levels
Every diver has their own learning curve. This section focuses on how to coach effectively across all stages. From beginners to advanced athletes, you’ll learn useful strategies for adapting feedback, communication, and progressions to match where each diver is and where they’re going next.
Explore: recruiting & college pathways, training progression frameworks, elite performance methods, and judging insights.
Recruiting & College Pathways
Training Progression & Coaching Frameworks
Elite Training & Performance Optimization
Modern Techniques & Technologies in Performance Monitoring
Sands et al. (2017) – Int. J. of Sports Performance
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Judging & Scoring Insights
Dryland & Safety
This section covers essential safety principles, spotting techniques, and dryland progressions. Learn how to create a controlled, effective, and safe training environment that builds confidence and minimizes injury risk.
Explore: spotting and safety, dryland training, facility design, sparger systems, and diving technology.
Spotting & Safety
Dryland Training & Conditioning
Injuries & Health Research
Training Tools & Templates
Facility Design & Equipment
Sparger & Bubbler Systems
Technology & Software
Program Building
Want to strengthen your diving program from the ground up? This section focuses on team culture, structure, communication, and logistics: everything you need to build a successful, sustainable, and athlete-centered program. Explore: club handbooks, development frameworks, officials & judging, facility design, and administrative tools.
Club + Team Handbooks
Athlete Development + Coaching Frameworks
Officials + Judging
Facility Design + Club Development
Administrative + Educational Tools
Practice Templates, Weekly Plans & Conditioning Workouts
Coach Development + Education
This section is dedicated to helping coaches grow. Explore resources on effective communication, teaching strategies, leadership, and ongoing education to continually improve your coaching craft and impact.
Explore: coaching theory, continuing education, judging manuals, and communication leadership tools.
Coaching Theory, Literature, + Research
Coaching for Performance: Reflections of an Olympic Diving Coach
Andy Banks – Reflective Practice
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Representative Learning Design in Elite Diving (Thesis)
Coralie Barris – Queensland University of Technology
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Coaching Programs + Continuing Education
Feedback Styles + Delivery
Communication + Athlete Connection
Reinforcement, Motivation, + Behavior
Athlete Psychology + Response to Coaching
Leadership, Excellence, + Best Practices
Athlete Development + Long-term Growth
Rules, Manuals, + Judging
Communication + Leadership
Coaching Standards & Judging
What exactly do judges look for in top-scoring dives?
This section explores the criteria, standards, and technical expectations that shape competition and performance evaluation.
Explore: judging guides, official manuals, scoring analysis, and judging education resources.