Getting into "dive" shape

[mje113]

Although I'm old (48), I'm pretty fit, I do HIIT a few times a week and run when I don't.

Just this past weekend I did a pool session to get gear ready for an upcoming trip. I did some finning, but nothing remotely strenuous, but for the past couple days my calves and lower legs have been quite sore. Clearly I'm using muscles in ways I don't typically, so the question is: what kind of non-swimming exercises can I do in the month leading up to my trip to better condition myself for diving?

 

[chillyinCanada]

Lay facedown picnic table, with fins on. Bend knees up, feet flat, now frog kick

 

[Marie13]

Lay facedown picnic table, with fins on. Bend knees up, feet flat, now frog kick

Even doing it off your bed or coffee table works.

 

[Jcp2]

Even doing it off your bed or coffee table works.

This presumed that OP frog kicks as major mode of movement.

 

[NitroxSam]

Be sure you are adequately stretching hams, calves and quads prior to your sessions. Just like before running.

 

[chillyinCanada]

I've found that face the wall, toes up on the floor board to stretch out my achilles is helpful. I refuse to profess how seldom I do any of these helpful exercises.

 

[Billg68bg]

My dive shape is round. I get there through exercising my elbow and fork. Tough regimen, but it works for me.

 

[lowwall]

Although I'm old (48), I'm pretty fit, I do HIIT a few times a week and run when I don't.

Just this past weekend I did a pool session to get gear ready for an upcoming trip. I did some finning, but nothing remotely strenuous, but for the past couple days my calves and lower legs have been quite sore. Clearly I'm using muscles in ways I don't typically, so the question is: what kind of non-swimming exercises can I do in the month leading up to my trip to better condition myself for diving?

Figure out how to get to a pool a couple of times a week. Nothing you can do on dry land is going to work your muscles the same way.

 

[ScubaBunga]

chose drift dives.

 

[johndiver999]

Figure out how to get to a pool a couple of times a week. Nothing you can do on dry land is going to work your muscles the same waY

I pretty much agree, getting in the pool a couple times a week with your scuba fins and kicking hard for a good while is what you need.

You can obviously do calf raises for calves and if the front and especially outside of the front of your lower leg is sore, that is weakness in the tibilas anterior muscle which is actually used pretty hard when swimming in a flutter kick. You can very effectively target this muscle with reverse calf raises, which is stand with heel only on a step and then raise and lower your toes, via movement of the ankle.

This video shows a very good exercise I try every time I do legs. It looks stupid and simple and feels weird, but it is EXACTLY what you need if the front of your ankle and shins get sore from kicking fins. Will make a huge improvement.