The difference between a swim dive and a performance dive is the depth you achieve in the water. When racing, a deep dive delays the time between the start and your first strokes. Unlike a performance dive where you enter the water vertically, a swim dive begins parallel to the water to limit your depth upon entry. A fast swim dive begins on the starting block and continues to your first stroke.
Step 1
Step onto the starting block at the command of the race starter. Stand with your feet at waist width with both heels at the back edge of the platform.
Step 2
Bend forward at the waist, flex your knees and grab the front edge of the platform firmly with both hands. Rock back and put your weight on both feet. Flex your stomach muscles to coil your body.
Step 3
Focus on the opposite end of the pool instead of the water. At the starting gun, launch straight out using maximum push from your hands, legs and feet simultaneously.
Step 4
Keep your feet together and legs straight as you leave the blocks. Immediately extend both arms ahead with your hands together and fingers pointed.
Step 5
Push your rear end straight up at mid-dive and bend slightly forward at the waist. This drops the front of your body and your arms toward the water at a shallow angle. Straighten your body as you enter the water.
Step 6
Continue to extend both arms ahead with your hands together after entering the water. Point your toes and kick both legs as fast as possible.
Step 7
Continue to kick hard and propel yourself underwater. The buoyancy of your body will bring you toward the surface. Bring both hands back to your sides with force just before you reach the surface. Begin stroking as soon as one arm can reach ahead out of the water.
Tips and Warnings
- Consult a swimming coach or tutorials and develop your technique.
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