Dryland twisting exercises

Question
can you direct me to any dryland drills for twisting.  My kids
are having a hard time learning to come out of twists or
keeping their heads steady.

Answer
Neal -

Here is a dry land drill I have divers do before they ever attempt a front one somersault with one twist:

1. The diver stands on a stretch mat that is dry (as well as their feet) so there is no slipping. With arms outstretched to the sides I have them determine if they are going to twist to the left or the right by walking around in a circle. Once they know which way, I go to the next step.

2. This for divers that twist to the left (do the opposite for those that twist to the right). Take the right arm and bring it across the chest so the right palm is under the left armpit. Take the left arm and place behind the head so the left palm is behind the back of the head. Now have the diver walk around 360 degrees in this position with the body erect and straight and the head neutral and motionless.

3. Have the diver return to standing with arms outstretched to the sides and tell them to jump straight up and then land without falling down. They do not have to jump as high as they can, but instead jump with balance.

4. Now have them jump the same as step number 3 and throw the arms to the positions described in step number 2 so that they perform a full twist before landing back again. They need to repeat this skill until they can perform full twist in mid air and land without falling down. When they land, their arms should be all the out at their sides as when they started. This is do they can learn to stop the twist from going past one full revolution.

I feel that if a diver cannot do this on the ground that they will not do it successfully off the board. I do not have them do it off the side of the pool into the water because I have seen undesirable results where the diver contacts the side of the pool. Much safer off the ground.

The other skill they need to be able to do off the board is a front somersault as straight as they can do it. A little bend at the waist upon take off and then a snap to a straight line. If they cannot do this skill and the twisting skill on the deck, I do not have them try the entire skill as I know they will perform some bad habits that are hard to train.

Here are some websites to go for additional information:

www.diving.about.com - Type in "Twisters" in the search box. Lots of info here on all dives.

www.usadiving.org - Click on Store and then Educational Materials. Books, DVD's and CD roms about all types of dives.

www.springboardsandmore.com - Look for books by Hobie Billingsley

Good luck and I hope all this helps.