The daily training intensity planning for 10m platform diving should be personalized according to the athlete's individual situation, goals and actual situation. Here are some general suggestions:
Warm-up exercises: Before starting formal training, perform appropriate warm-up exercises, such as jogging, stretching, etc., to increase joint flexibility and muscle elasticity and prevent sports injuries.
Land training: Before training on the platform, some training that simulates diving can be done on land, such as bouncing, handstands, tumbling, etc., to improve the athlete's body coordination and balance.
Jumping Training: Actual diving training is carried out on the diving platform, including take-off, aerial maneuvers and water entry. Depending on the athlete's actual situation and goals, jumping training of different levels of difficulty and quantity can be arranged. In general, beginners can start training with a lower jump and gradually increase the height and difficulty of the jump.
Strength training: Diving requires athletes to have strong strength qualities, so strength training can be appropriately arranged, such as weightlifting, pull-ups, push-ups, etc.
Flexibility training: Diving requires athletes to have good flexibility, so flexibility training can be arranged appropriately, such as yoga, dance, etc.
Rest and recovery: During daily training, rest and recovery time should be reasonably arranged to avoid excessive fatigue and injury.
It should be noted that the daily training intensity of the 10-meter platform diving sport should be personalized according to the actual situation and goals of the athlete. At the same time, you should pay attention to safety during training and follow the relevant regulations and the guidance of coaches.