At Centennial, we are committed to offering a dynamic and personalized experience for every student, both academically and athletically. Our swim and dive program emphasizes innovation, excellence, and rigorous training to help each athlete reach their full potential. We focus on building strong relationships and partnerships within our community, ensuring that we provide comprehensive educational and athletic opportunities for all.

πŸ€Έβ€β™€οΈ Nutrition & Wellness for High School Springboard Divers

Divers require precision, balance, body control, and sharp mental focus. Their nutrition and wellness routines must be intentional to support strength and clarity.

πŸ”‹ Fueling the Body

Springboard diving is explosive, with short, intense bursts of strength and form. Nutrition should support muscle tone, coordination, and quick recovery.

Daily Nutrition Guidelines:

  • Lean Proteins: Essential for muscle repair β€” think grilled chicken, eggs, Greek yogurt, tofu, or lentils.

  • Complex Carbs: Fuel short, high-intensity training β€” oatmeal, brown rice, sweet potatoes.

  • Healthy Fats: Important for hormonal balance and mental sharpness β€” avocados, nuts, seeds, olive oil.

  • Micronutrients: Calcium (from dairy, leafy greens) and Vitamin D (sunshine, salmon, fortified foods) help prevent injuries.

Before Training:

  • Light snack: apple with nut butter, hard-boiled egg and toast, or trail mix.

After Training:

  • Balanced recovery meal with protein and complex carbs: grilled chicken and quinoa, smoothie with Greek yogurt, or hummus and pita with veggies.

🧠 Fueling the Brain

Precision in diving starts in the brain. Clear thinking, emotional regulation, and confidence come from mindful nutrition.

  • Magnesium & B-vitamins: Help with focus and nerve function. Find these in leafy greens, seeds, and whole grains.

  • Hydration: Even slight dehydration affects concentration β€” sip water consistently throughout the day.

  • Brain-Boosting Snacks: Blueberries, dark chocolate, or boiled eggs before meets can support clarity and energy.

πŸ’¬ Total Wellness for Divers

  • Sleep: 8–10 hours per night gives the brain time to consolidate memory and motor skills (important for mastering dives).

  • Mindful Thoughts: Practice visualization, affirmations, and breathing techniques to stay calm and focused on the board.

  • Digital Diet: Avoid toxic comparison on social media β€” fuel your mind with uplifting content.

  • Positive Relationships: Surround yourself with teammates and friends who build you up, not wear you down.

πŸ’‘ Final Note to All Athletes:

Your body is your engine, and your mind is the driver. What you feed them,  whether it is food, thoughts, sleep, and energy, directly impacts how you perform, feel, and recover. Eat with intention, think with kindness, rest like it matters, because it does.