| Update Letters | Diver Education | Program News | Club Information | Links |
Tropic Lightning Diving Team Skills Competencies Checklists and Tips
Starts with Hollow Position, followed by Dive Positions, then Back Approach, then Forward Approach -- look over all the Skill Descriptions, and read through all the Mature Performance Indicators. Ask a friend or a relative to help you practice them so you know all the terminology and can do the positions and skills to the best of your ability...These four Checklists will comprise the major part of the tests you will have as the final task of the Diver of the Month program for January!
| Hollow Posture Skills Competency List | ||||||||||
| Date of Evaluation: | ||||||||||
| Name of Evaluator: | ||||||||||
| Name of Diver: | ||||||||||
| Rating | ||||||||||
| Deficient | Adequate | Superlative | ||||||||
| Skill Description | (0-4.5) | (5-6.5) | (7-10) | |||||||
| *Standing hollow position, arms down | ||||||||||
| *Standing hollow position, arms in set | ||||||||||
| *Standing hollow position, arms overhead, hands grabbed | ||||||||||
| *Standing hollow position, arms move from down to overhead and back | ||||||||||
| *Supine hollow position, arms down | ||||||||||
| *Supine hollow position, arms in set | ||||||||||
| *Supine hollow position, arms overhead, hands grabbed | ||||||||||
| *Supine hollow position, arms move from down to overhead and back | ||||||||||
| *Prone hollow position, arms down | ||||||||||
| *Prone hollow position, arms in set | ||||||||||
| *Prone hollow position, arms overhead, hands grabbed | ||||||||||
| *Prone hollow position, arms move from down to overhead and back | ||||||||||
| *Standing hollow position, arms down, facing wall | ||||||||||
| *Standing hollow position, arms in set, facing wall | ||||||||||
| *Standing hollow position, arms overhead, hands grabbed, facing wall | ||||||||||
| *Standing hollow position, arms move from down to overhead and back, facing wall | ||||||||||
| *Standing hollow position, arms down, back to wall | ||||||||||
| *Standing hollow position, arms in set, back to wall | ||||||||||
| *Standing hollow position, arms overhead, hands grabbed, back to wall | ||||||||||
| *Standing hollow position, arms move from down to overhead and back, back to wall | ||||||||||
| *Armstand against wall hollow position, facing wall | ||||||||||
| *Armstand against wall hollow position, back to wall | ||||||||||
| Descriptors of Mature Performance of each skill | ||||||||||
| 1. Standing hollow position, arms down | ||||||||||
| a. Torso held such that hipsare tilted forward and up, pelvis rotated under torso | ||||||||||
| b. Legs are "straight" at knees | ||||||||||
| c. Arms hang relaxed at sides | ||||||||||
| d. Chin paralllel to board/platform/ground | ||||||||||
| e. Head position such that chin is "tucked" -- head not hanging forward | ||||||||||
| f. Confident posture with heels, knees, hips, shoulders, and head basically aligned | ||||||||||
| 2. Standing hollow position, arms in set | ||||||||||
| a. a-b as above | ||||||||||
| b. Arms held out in cross position, maintaining 90 degree angles with body line and forming a 180 degree angle with each other | ||||||||||
| c. c-f as above | ||||||||||
| 3. Standing hollow position, arms overhead, hands grabbed | ||||||||||
| a. a-b as in #1 above | ||||||||||
| b. Arms held overhead as an extension of the bodyline, elbows straight, hands grabbed as if for an entry | ||||||||||
| c. c-f as in #1 above | ||||||||||
| 4. Standing hollow position, arms move from down to overhead and back | ||||||||||
| a. a-b as in #1 above | ||||||||||
| b. Arms start overhead as an extension of the bodyline, elbows straight, hands grabbed as if for an entry, then move to down laterally to sides and back overhead | ||||||||||
| c. c-f as in #1 above | ||||||||||
| 5. Supine hollow position, arms down | ||||||||||
| a. Body lies on flat surface, face up, arms at sides | ||||||||||
| b. Muscles held such that backs of knees, small of the back, shoulders, and occipital bone all contact the ground | ||||||||||
| 6. Supine hollow position, arms in set | ||||||||||
| a. Same as #5, but arms are held in cross position | ||||||||||
| 7. Supine hollow position, arms in overhead, hands grabbed | ||||||||||
| a. Same as #5, but arms are held overhead | ||||||||||
| b. hands should be touching ground overhead with elbows hyperextended | ||||||||||
| 8. Supine hollow position, arms in overhead, arms move from overhead down and back overhead | ||||||||||
| a. Same as #5, but arms move from overhead down to sides and back again | ||||||||||
| b. pinkies should be touching ground, with elbows hyperextended, throughout the movement | ||||||||||
| c. Body position should not change, throughout the movement | ||||||||||
| 9. Prone hollow position, arms down | ||||||||||
| a. Body lies on flat surface, face down, arms at sides | ||||||||||
| b. Muscles held such that the midsection does not contact the ground and the backside forms a rounded position | ||||||||||
| 10. Prone hollow position, arms in set | ||||||||||
| a. Same as #9, but arms are held in cross position | ||||||||||
| b. Arms may press against the gound, but shoulders are rounded | ||||||||||
| 11. Prone hollow position, arms in overhead, hands grabbed | ||||||||||
| a. Same as #9, but arms are held overhead | ||||||||||
| b. hands should be touching ground overhead with elbows hyperextended | ||||||||||
| 12. Prone hollow position, arms in overhead, arms move from overhead down and back overhead | ||||||||||
| a. Same as #9, but arms move from overhead down to sides and back again | ||||||||||
| b. Thumbs/index fingers should be touching ground, with elbows hyperextended, throughout the movement | ||||||||||
| c. Body position should not change, throughout the movement | ||||||||||
| #13-16 and 21 -- combine aspects of the standing and the prone to show adaptability to various kinesthetic tasks | ||||||||||
| a. Maintains hollow position while standing, in relation to targets, inverted and withstanding gravity | ||||||||||
| #17-20 and 22 -- combine aspects of the standing and the supine to show adaptability to various kinesthetic tasks | ||||||||||
| a. Maintains hollow position while standing, in relation to targets, inverted and withstanding gravity | ||||||||||
| Dive Position Posture Skills Competency List | |||||||||
| Date of Evaluation: | |||||||||
| Name of Evaluator: | |||||||||
| Name of Diver: | |||||||||
| Rating | |||||||||
| Deficient | Adequate | Superlative | |||||||
| Skill Description | (0-4.5) | (5-6.5) | (7-10) | ||||||
| *straight position, arms in set, forward/inward | |||||||||
| *straight position, arms in set, back/reverse | |||||||||
| *straight position, arms in choke | |||||||||
| *straight position, arms in set, hollow for twisters | |||||||||
| *open pike -- seated | |||||||||
| *open pike -- standing | |||||||||
| *open pike -- balanced | |||||||||
| *touched-toe pike (forward/inward) -- seated | |||||||||
| *touched-toe pike (forward/inward) -- standing | |||||||||
| *touched-toe pike (forward/inward) -- balanced | |||||||||
| *touched toe pike (back/reverse) - seated | |||||||||
| *touched toe pike (back/reverse) - seated | |||||||||
| *touched toe pike (back/reverse) - seated | |||||||||
| *grabbed pike (traditional American) -- seated | |||||||||
| *grabbed pike (traditional American) -- standing | |||||||||
| *grabbed pike (traditional American) --balanced | |||||||||
| *grabbed pike (wrap-around) -- seated | |||||||||
| *grabbed pike (wrap-around) -- standing | |||||||||
| *grabbed pike (wrap-around) -- balanced | |||||||||
| *tuck -- seated | |||||||||
| *tuck -- standing | |||||||||
| *tuck -- balanced | |||||||||
| Descriptors of Mature Performance of each skill | |||||||||
| 1. Straight Position, arms in set, forward/inward/hollow for twisters | |||||||||
| a. Torso held such that back is flat to slightly rounded | |||||||||
| b. Legs are "straight" at knees, feet/toes are pointed, | |||||||||
| c. Arms form 90 degree angles with the torso and are approximately 180 degress from each other | |||||||||
| d. Chin held neutral (parallel with hypothetical plane perpendicular to pointed feet) | |||||||||
| e. Head position such that head does not hang forward | |||||||||
| f. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 2. Straight Position, arms in set, back/reverse | |||||||||
| a. Torso held such that back is flat to slightly arched | |||||||||
| b. Legs are "straight" at knees, feet/toes are pointed, | |||||||||
| c. Arms form 90 degree angles with the torso and are approximately 180 degress from each other | |||||||||
| d. Chin held in slightly lifted position | |||||||||
| e. Head position such that head does not hang forward | |||||||||
| f. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 3. Straight position, arms in choke | |||||||||
| a. a-b as in #2 above | |||||||||
| b. Arms held flat/slightly bent at elbow on front of body, hands either clasped or apart and flat on body or legs | |||||||||
| c. d-f as in #2 above | |||||||||
| 4. Straight Position, arms in set, hollow for twisters | |||||||||
| a. Torso held such that back is slightly to very rounded | |||||||||
| b. Legs are "straight" at knees, feet/toes are pointed, | |||||||||
| c. Arms form 90 degree angles with the torso and are approximately 180 degress from each other | |||||||||
| d. Chin held neutral (parallel with hypothetical plane perpendicular to pointed feet) | |||||||||
| e. Head position such that head does not hang forward | |||||||||
| f. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 5. Open Pike -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs straight, backs of knees pressed toward ground | |||||||||
| b. Toes/feet pointed | |||||||||
| c. Back flat to slightly rounded | |||||||||
| d. Chest and legs close together | |||||||||
| e. Chin held neutral (parallel to hypothetical plane of the hips) | |||||||||
| f. Arms form 90 degree angles with the torso and are approximately 180 degress from each other | |||||||||
| g. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 6. Touched-Toe Pike, front/inward -- -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs straight, backs of knees pressed toward ground | |||||||||
| b. Toes/feet pointed | |||||||||
| c. Back flat to slightly rounded | |||||||||
| d. Chest and legs close together | |||||||||
| e. Head is held inside lines of arms and legs; chin held slightly lifted to look over toes for entry spot | |||||||||
| f. Arms form straight line such that ears are covered by shoulders/biceps and fingertips touch tips of toes | |||||||||
| g. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 7. Touched-Toe Pike, back/reverse -- -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs straight, backs of knees pressed toward ground | |||||||||
| b. Toes/feet pointed | |||||||||
| c. Back flat to slightly rounded | |||||||||
| d. Chest and legs close together | |||||||||
| e. Head is held inside lines of arms and legs; chin held neutral to slightly ducked so nose contacts legs | |||||||||
| f. Arms form straight line such that ears are covered by shoulders/biceps and fingertips touch tips of toes | |||||||||
| g. Hands are held with fingers pressed together, and are slightly cupped | |||||||||
| 8. Traditional American Grabbed Pike -- -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs straight, backs of knees pressed toward ground | |||||||||
| b. Toes/feet pointed | |||||||||
| c. Back flat to slightly rounded | |||||||||
| d. Chest and legs close together | |||||||||
| e. Arms grab legs such that elbows are close to hips, hands grab upper calves | |||||||||
| f. Chin held slightly lifted to look over toes for spots | |||||||||
| 9. Wrap Grabbed Pike -- -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs straight, backs of knees pressed toward ground | |||||||||
| b. Toes/feet pointed | |||||||||
| c. Back flat to slightly rounded | |||||||||
| d. Chest and legs close together | |||||||||
| e. Arms grab legs such that elbows are close to hips, hands grab opposite upper leg from underneath | |||||||||
| f. Chin held slightly lifted to look over toes for spots | |||||||||
| 10. Tuck -- -- to be done seated, standing, and balanced on butt | |||||||||
| a. Legs bent at knees, calves and thighs are in contact | |||||||||
| b. Heels approach buttocks | |||||||||
| c. knees approach shoulders | |||||||||
| d. Toes/feet pointed | |||||||||
| e. Back is rounded | |||||||||
| f. Head is dropped between knees, chin held in position such that spots can be seen over toes | |||||||||
| Back Approach Skills Competency List | |||||||||||
| Date of Evaluation: | |||||||||||
| Name of Evaluator: | |||||||||||
| Name of Diver: | |||||||||||
| On- Deck Rating | On- Board Rating | ||||||||||
| Deficient | Adequate | Superlative | Deficient | Adequate | Superlative | ||||||
| Skill Description | (0-4.5) | (5-6.5) | (7-10) | (0-4.5) | (5-6.5) | (7-10) | |||||
| *Ready Stance | |||||||||||
| *Primes | |||||||||||
| *First Reach | |||||||||||
| *Loading | |||||||||||
| *Arm Circle | |||||||||||
| *Squat | |||||||||||
| *Squat/ Arm Circle Combo | |||||||||||
| *Squat Jump | |||||||||||
| *Combo Arm Circle | |||||||||||
| and Squat Jump | |||||||||||
| *Full Approach | |||||||||||
| Descriptors of Mature Performance of Each Skill | |||||||||||
| 1. Ready Stance | |||||||||||
| a. Torso remains hollow | |||||||||||
| b. Legs are "straight" at knees | |||||||||||
| c. Arms are in position of choice -- however, a symmetrical figure should be maintained | |||||||||||
| d. Chin parallel to board/platform/ground | |||||||||||
| e. Head position such that chin is "tucked" -- head not hanging forward | |||||||||||
| f. Confident posture with heels, knees, hips, shoulders, and head basically aligned | |||||||||||
| 2. Primes | |||||||||||
| a. Only motion is heels being raised and lowered | |||||||||||
| b. Upper body position remains basically unaffected during primes | |||||||||||
| c. Vertical and lateral balance remains basically unaffected -- no veering from the line in any direction | |||||||||||
| d. Primes are performed at an even rate | |||||||||||
| 3. First Reach | |||||||||||
| a. Arms start either in a cross position or down at sides with elbows straight, fingers together, and body held symmetrically. | |||||||||||
| b. Arms lift over head laterally -- completely in line with the lateral transverse plane of the body (where the body would be sliced in two pieces -- front and back-- were it to be cut along this plane. Arms lift overhead in a manner that does not disturb the bodyline/hollow position of torso | |||||||||||
| c. Heel raise starts at appropriate time during armlift -- such that first reach and heel raise terminate at the same time | |||||||||||
| 4. Loading | |||||||||||
| a. At the top of the first reach there is a pause followed by a knee- and hip-drop prior to the start of any arm circling action | |||||||||||
| b. Pause is followed by a knee- and hip-drop with body held hollow and vertically/laterally/balanced prior to the start of any arm circling action | |||||||||||
| 5. Arm Circle | |||||||||||
| a. Arm circle makes an arc as close to 360 degrees as possible | |||||||||||
| b. Arms circle behind bodyline | |||||||||||
| c. There is minimal body movement during the arm circle (body remains hollow, might drop slightly forward) | |||||||||||
| 6. Squat | |||||||||||
| a. Squat is initiated from heel-raise position with body line intact | |||||||||||
| b. Thighs drop to angle of between 110 and 90 degrees with lower leg while heels remain raised | |||||||||||
| c. Upper body remains hollow, may drop slightly forward | |||||||||||
| 7. Combo Squat and Arm Circle | |||||||||||
| a. Squat aspect is performed as described in #6 above | |||||||||||
| b. Arm circle aspect is performed as described in #5 above | |||||||||||
| c. Arm Circle is initiated after the squat position has been established | |||||||||||
| d. Arms reach vertical at the same time squat position is achieved | |||||||||||
| e. Torso remains hollow and vertical/to slightly forward | |||||||||||
| f. Balance is maintained in the squat position with arms reaching vertically and heels raised | |||||||||||
| 8. Squat Jump | |||||||||||
| a. Squat is initiated as described above | |||||||||||
| b. Body is held hollow and used as an anchor weight during jump | |||||||||||
| c. Legs extend fully and forcefully -- knee and ankle joints -- to fully straightened/toes pointed position | |||||||||||
| d. Body line reestablished upon takeoff | |||||||||||
| 9.Combo Arm | |||||||||||
| Circle and Squat Jump | a. Squat jump aspect is performed as described in #8 above | ||||||||||
| b. Arm circle aspect is performed as described in #5 above | |||||||||||
| c. Arm Circle is initiated after the squat position has been established | |||||||||||
| d. Arms reach vertical prior to the upward thrust/ jump | |||||||||||
| 10. Full Approach | |||||||||||
| a. All the above criteria for for everything are included | |||||||||||
| b. Starting position of arms and number of primes is up to the diver -- first reach is not necessary for Superlative performance | |||||||||||
| Front Approach Skills Competency List | ||||||||||||||||||||||||||
| Date of Evaluation: | ||||||||||||||||||||||||||
| Name of Evaluator: | ||||||||||||||||||||||||||
| Name of Diver: | ||||||||||||||||||||||||||
| On- Deck Rating | On- Board Rating | |||||||||||||||||||||||||
| Deficient | Adequate | Superlative | Deficient | Adequate | Superlative | |||||||||||||||||||||
| Skill Description | (0-4.5) | (5-6.5) | (7-10) | (0-4.5) | (5-6.5) | (7-10) | ||||||||||||||||||||
| *Ready Stance | ||||||||||||||||||||||||||
| *Walk | ||||||||||||||||||||||||||
| *First Reach | ||||||||||||||||||||||||||
| *Combined Walk and First Reach | ||||||||||||||||||||||||||
| *Hurdle | ||||||||||||||||||||||||||
| *Soft Landing | ||||||||||||||||||||||||||
| *Arm Circle | ||||||||||||||||||||||||||
| *Squat | ||||||||||||||||||||||||||
| *Squat/ Arm Circle Combo | ||||||||||||||||||||||||||
| *Squat Jump | ||||||||||||||||||||||||||
| *Combo Arm Circle | ||||||||||||||||||||||||||
| and Squat Jump | ||||||||||||||||||||||||||
| *Combined Hurdle and | ||||||||||||||||||||||||||
| Soft Landing to Squat | ||||||||||||||||||||||||||
| Jump w/ Arm Circle | ||||||||||||||||||||||||||
| *Full Approach | ||||||||||||||||||||||||||
| Descriptors of Mature Performance of each skill | ||||||||||||||||||||||||||
| 1. Ready Stance | ||||||||||||||||||||||||||
| a. Torso remains hollow | ||||||||||||||||||||||||||
| b. Legs are "straight" at knees | ||||||||||||||||||||||||||
| c. Arms down at sides -- elbows straight, palm orientation up to diver | ||||||||||||||||||||||||||
| d. Chin parallel to board/platform/ground | ||||||||||||||||||||||||||
| e. Head position such that chin is "tucked" -- head not hanging forward | ||||||||||||||||||||||||||
| f. Confident posture with heels, knees, hips, shoulders, and head basically aligned | ||||||||||||||||||||||||||
| 2. Walk | ||||||||||||||||||||||||||
| a. Walk initiated with legs, not a "falling forward" | ||||||||||||||||||||||||||
| b. Upper body position remains basically unaffected during steps | ||||||||||||||||||||||||||
| c. Arms swing naturally or rhythmically, or not at all, during walk | ||||||||||||||||||||||||||
| d. Walk is performed heel-toe | ||||||||||||||||||||||||||
| e. Pace is smooth and even, perhaps increasing | ||||||||||||||||||||||||||