Last Updated on February 26, 2024 by admin
In this article, we will provide advice, drills, exercises, hacks and tips as part of a step-by-step guide to learning how to dive.
- One of the key attributes of a competitive swimmer is the ability to perform an effective racing dive, enabling them to enter the water safely, with both speed and distance.
- However, for many younger or inexperienced swimmers starting to learn how to perform a competitive racing dive can be a daunting experience.
- Here we break down the learning how to dive process with a series of preparatory exercises and progressive drills.
Safety first
Before learning how to dive please ensure that these exercises and drills are performed in a safe environment.
- We strongly recommend that the swimmer practices diving in a swimming pool
- Ensure that the depth of the water is sufficient to ensure that the swimmer is not in danger of hitting the bottom of the pool.
- Ideally, the pool depth should be at least 9 feet deep (2.75m approx.) or 3 metres deep (9.85ft approx.)
- The American Red Cross recommends a minimum of 9 feet of water depth for headfirst dives, including dives from pool decks.
- Every precaution should be taken to ensure that the swimmer, enters the water safely, without risk of injury.
- Before learning to dive, please ensure that the swimmer is confident and comfortable enough to jump into the pool and submerge.
- If you are in any doubt, seek the advice of an appropriately qualified teacher or coach.
Learning how to dive: Preparatory exercises
Exercise 1: The streamlined position
Purpose
- To help reduce the risk of injury swimmers when learning how to dive, should ensure that they perform all of their dives and diving drills in a tight streamlined position.
How to achieve a streamlined position
- To achieve a tight streamlined position, the swimmer’s fingers should be closed and pointing in the direction they wish to travel through the water.
- Their hands should be placed on top of one another, with the thumb of the upper hand wrapped around the outside of the lower hand, locking both hands into a streamlined position.
- The swimmer’s arms should be fully extended to narrow the shoulders.
- There should be no bend at their elbows.
- To help facilitate this, the swimmer’s biceps should be squeezed tightly at the rear of their head and not squeezing against their ears.
- The swimmer’s legs and ankles should be together, with their feet and toes pointed in line with the legs.
Exercise 2: Push & glide
Purpose
The push & glide drill helps further develop a swimmer’s streamlining skills in the water.
The starting position
The swimmer should position themselves in the water, ideally at a depth that is between the height of their hips and chest, with their back close to the pool wall
How to perform this drill
The swimmer should start this drill by taking a quick, deep breath
- They should then place their face in the water
- Then they should position their arms together in a streamlined position
- They then lift both their feet off the pool floor and place them onto the pool wall.
- This is followed by a powerful push off the wall
- The swimmer should then quickly get their feet and legs into the streamlined position
- They should hold this streamlined position for as long as possible
Related article on swimming streamlining
We have produced a related article on an introduction to swimming streamlining. You can view it by clicking this link: swimming streamlining
Learning how to dive drills
Drill 1: The seated dive
Purpose
The seated dive is a great confidence-building introductory diving drill.
- It helps the swimmer to begin to develop their streamlined entry into the water.
The starting position
The swimmer should start this drill by sitting upright on the edge of the pool.
- Their lower legs should be in the water
- While their buttocks should be positioned on the edge of the pool.
- The soles of the swimmer’s feet should be positioned flat on the pool wall.
- Their head should be inclined forward at approximately 45 degrees.
- Their arms and hands should be raised in a tight streamlined position, above and in line with their head at approximately 45 degrees.
- The swimmer should keep their arms in a tight streamlined position throughout this drill.
How to perform this drill
While keeping their streamlined hands and arms in line with their head,
- The swimmer should slowly lean forward with their chest toward the pool’s surface
- While at the same time rolling their buttocks and hips forward
- As the swimmer passes their balancing point, they should enter with their fingers first
- Once the swimmer begins to learn this drill, as they enter the water the swimmer should focus on driving off the pool wall with the souls of their feet.
- Straightening their legs once they are in the water into a fully streamlined position.
- Once mastered they should move on to the full squat dive
Drill 2a: A full squat dive
Purpose
The full squat dive helps to further progress the swimmer’s diving skills, by introducing them to entering the water in a headfirst streamlined position at a slightly raised height.
The starting position
The swimmer should start this drill by squatting on the edge of the pool.
- They should ensure that,
- Their toes are gripping the edge of the pool
- Their head should be inclined forward close to their knees
- The arms and hands should be in a tight streamlined position in line with their head throughout this drill.
- Some swimmers may find this drill’s starting position difficult to keep stable.
- Therefore, they may prefer to perform the kneeing dive drill detailed below
How to perform this drill
While keeping their streamlined hands and arms in line with their head,
- The swimmer should slowly lean forward with their chest toward the pool’s surface
- As the swimmer passes their balancing point, they should enter the water with their fingers first
- Once the swimmer begins to learn this drill,
- As they enter the water the swimmer should focus on driving off the pool wall with their feet
- Straightening their legs once in the water into a fully streamlined position.
- Once mastered they should move on to the crouch dive
Drill 2b: The Kneeing Dive
Purpose
The kneeling dive is an alternative to the full squat dive.
- This introduces the swimmer to enter the water in a headfirst streamlined position at a slightly raised height.
The starting position
The swimmer should start this drill by kneeling on one leg on the edge of the pool.
- They should ensure that,
- Their front toes are gripping the edge of the pool
- Their head should be inclined forward just above their knees
- The arms and hands should be in a tight streamlined position in line with their head throughout this drill.
How to perform this drill
The swimmer should start to slowly lean forward with their chest toward the pool’s surface
- As the swimmer passes their balancing point, they should enter the water with their fingers first
- Once the swimmer begins to learn this drill,
- As they enter the water the swimmer should focus on driving off the pool edge with their lead foot and back leg
- Straightening their legs once in the water into a fully streamlined position.
- Once mastered they should move on to the crouch dive
Drill 3: Crouch Dive
Purpose
The crouch dive introduces the swimmer to enter the water in a headfirst streamlined position at a slightly raised height than either the full squat or kneeling dives.
The starting position
The swimmer should start this drill by crouching on the edge of the pool.
- They should ensure that,
- Their legs are shoulder-width apart
- With their toes gripping the pool’s edge
- The swimmer’s back should be horizontal and parallel to the surface
- With their hands and arms at an approximately a 45-degree angle to the surface
How to perform this drill
The swimmer should start to slowly lean forward with their chest toward the pool’s surface
- As the swimmer passes their balancing point, they should enter the water with their fingers first
- Ensure that they don’t raise their head above the line of their arms, as this could result in the swimmer landing trunk first (belly flop)
- Once the swimmer begins to learn this drill,
- As they enter the water the swimmer should focus on driving off the pool edge with their feet
- Straightening their legs once in the water into a fully streamlined position.
- Once mastered they should move on to the split crouch dive
Drill 4: Split Crouch Dive
Purpose
The split crouch dive introduces the swimmer to enter the water in a headfirst streamlined position with increased speed by driving off the poolside with their back leg.
The starting position
The swimmer should start this drill by crouching on the edge of the pool.
- They should ensure that,
- Their legs are shoulder-width apart
- With one leg forward
- With their front toes gripping the pool’s edge
- The other leg should be placed backward
- With the swimmer securely balanced on the ball of their foot
- The swimmer’s legs should be bent sufficiently to ensure that their back is horizontal and parallel to the pool’s surface
- Their hands and arms should also be parallel to the surface.
How to perform this drill
The swimmer should start to slowly lean forward with their chest toward the pool’s surface
- As the swimmer passes their balancing point, they should enter the water with their fingers first
- Ensure that they don’t raise their head above the line of their arms, as this could result in the swimmer landing trunk first (belly flop)
- Once the swimmer begins to learn this drill,
- As they enter the water the swimmer should focus on driving off the poolside with their rear leg
- Straightening their legs once in the water into a fully streamlined position.
- Once mastered they should move on to the upright split dive
Drill 5: Upright split dive
Purpose
The upright split dive is the final dive drill in this series.
- It introduces the swimmer to enter the water in a headfirst streamlined position with speed from an increased elevation.
The starting position
The swimmer should start this drill by crouching on the edge of the pool.
- They should ensure that,
- Their legs are shoulder-width apart
- With one leg forward
- With their toes gripping the pool’s edge
- The other leg should be placed backward
- With the swimmer securely balanced on the ball of their foot
- The swimmer’s legs should be bent to ensure that their back is at approximately a 45-degree angle to the poolside.
- Their hands and arms should be parallel to the surface.
How to perform this drill
The swimmer should start to slowly lean forward with their chest toward the pool’s surface
- As the swimmer passes their balancing point, they should enter the water with their fingers first
- Ensure that they don’t raise their head above the line of their arms, as this could result in the swimmer landing trunk first (belly flop)
- Once the swimmer begins to learn this drill,
- As they enter the water the swimmer should focus on driving off the poolside with their rear leg
- Straightening their legs once in the water into a fully streamlined position.
Related article on how to improve your freestyle start
We have produced a related article on how to improve your freestyle start. You can view it by clicking this link: how to improve your freestyle start
Learning How To Dive: Takeaways
In this article, we will provide a step-by-step guide on learning how to dive with a series of preparatory exercises and progressive drills.
- One of the key attributes of a competitive swimmer is the ability to perform an effective racing dive, enabling them to enter the water safely, with speed and distance.
- However, for many younger or inexperienced swimmers starting to learn how to perform a competitive racing dive can be a daunting experience.
- Before learning to dive please ensure that these exercises and drills are performed in a safe environment.
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