01Body Position

  • The first step to a proper dive is achieving the correct body position. Stand at the edge of the pool with your feet shoulder-width apart.
  • Bend your knees and lean forward, keeping your back straight.
  • Extend your arms in front of you, interlocking your fingers with your thumbs pointing down.
  • Tuck your chin towards your chest to align your head with your arms.
  • Maintain a tight core and engage your abdominal muscles for stability.

02Takeoff and Entry

  • To initiate the dive, push off the edge of the pool with your feet.
  • Extend your legs fully while maintaining a streamlined body position.
  • As you leave the edge, bring your arms back and swing them forward to generate momentum.
  • Your hands should enter the water first, followed by your head and shoulders.
  • Try to minimize the splash upon entry by keeping your body aligned and entering the water at a slight angle.

03Underwater Phase

  • After entering the water, maintain a streamlined body position and start kicking immediately.
  • Keep your legs together and use a dolphin kick technique, generating propulsion with your hips and core.
  • Continue kicking until you reach the surface of the water.
  • Keep your head down and your body aligned to minimize drag.
  • Use your arms in a sweeping motion, pulling them towards your sides to assist with propulsion.

Conclusion

Mastering the proper dive technique is a crucial aspect of swimming. By focusing on body position, takeoff and entry, and the underwater phase, you can improve your overall diving performance. Practice these techniques regularly to enhance your speed, efficiency, and precision in the pool.

MethodsDetails
Body PositionAchieve the correct body position by bending your knees, extending your arms, and maintaining a tight core.
Takeoff and EntryPush off the edge of the pool, extend your legs, and maintain a streamlined body position for a smooth entry.
Underwater PhaseMaintain a streamlined position, kick using the dolphin kick technique, and use your arms for propulsion.
diving
swimming
technique
speed
efficiency