How to Dive in Competitive Swimming

The importance of diving cannot only help you shave off a few seconds from your time but can also prevent serious injury. There are many styles of diving for competition.

Instructions

  1. Grab Start

    • 1

      To pull off this dive, you need to grab the starting block with your hands at the inside or outside of your feet with your head down.

    • 2

      When you hear the starting gun, pull your body downward (your body will naturally follow its own path) into a 15- to 30-degree angle and push off.

    • 3

      Once you are diving toward the water, try to keep your head and hands lower than your feet as you strike the water.

    Track Start

    • 4

      Many competitive swimmers use this dive as it gives an advantage in placing you in the water quicker. Once you are on the starting block, place one foot in front and one foot behind you.

    • 5

      With the foot that is placed forward, curl your toes around the edge of the block. Make sure your back foot is placed comfortably. If it feels awkward, your dive will be as well.

    • 6

      Keep your stance shoulder-width apart. When you hear the starting gun, push off and keep your hands at the side of your head (placed over your ears). Try to keep a 45- to 50-degree angle.

    Butterfly Start

    • 7

      This dive is used mostly in butterfly competitions. Keep your toes curled around the block.

    • 8

      Your hands should be at your side or in front of you. If you place your hands in front, one should be placed directly over the other.

    • 9

      Dive toward the water with your head down and your hands in front of you. When you push your body out, make a thrust motion and pop out of the dive (make your body streamlined) once you hit the water.