In competitive swimming, a good dive from the starting block is essential to win races and improve your times. If you observe any professional athlete, such as Michael Phelps, you will notice that the initial dive pushes him several meters underwater in just a few seconds. Obviously that is your purpose. With a little training, you will improve your starts in no time.
Steps
Step 1. Learn to dive without starting blocks
If you can't dive off the edge of a pool, you should definitely not dive off a block yet.
Step 2. Get on the starting block only when you have mastered the basics of diving
Start by placing one foot in front, so that your toes go over the edge. Put the other foot behind you, at the same distance as between your shoulders. No matter which foot you keep in front, you can experiment with both to find your favorite. You should look at the pool, remembering to breathe until the referee or coach says "ready".
Step 3. Curl up without moving your feet, and grab the front of the block with one hand at a time when you feel "in place"
Bend over until your legs touch your chest. When you have gained experience, you should lean forward enough, until you have the impression of being able to fall at any moment. Remember to stay still until the "go".
Step 4. Jump off the block by pushing yourself forward with your arms and legs at the same time as you feel the go
In the air, your arms should immediately stretch out in front of you. As soon as you hit the water, be sure to put your head well in your arms and straighten your body underwater, to avoid going too deep. Start dolphin kicking immediately, unless you have to swim breaststroke. If you swim breaststroke, look for an article to learn how.
Advice
- Keep your head down when you enter the water, and keep your hands together so that they do not separate in contact with the water because you would end up moving your arms backwards.
- Ask your coach to help you with dives. It can tell you what you are doing wrong. If you are not on a team, ask at the pool if anyone can help you or who you could turn to.
- Make sure the goggles are securely attached. It is very easy for them to fall or fill with water as soon as you hit the surface.
- Refine this phase: it is the fastest part of the race.
- In relays, the dive changes slightly. First you have to put your hands in a triangle. Use this triangle to follow the swimmer ahead of you. When it reaches about 10 cm from the wall, you have to rotate your arms backwards, forming a circle, and then keep them straight in front of you. You will obviously have to jump off the starting block to make this dive, not just swing your arms. Train yourself to perfect this technique, but don't use this start for normal races.
- When you are about to dive in, bring your head to your chest. You will prevent the goggles from letting in water or falling.
- Wet the goggles before diving, so that the water helps them stay up.
- A headset can further hold the goggles in place.
Warnings
- Don't dive in never from a starting block with your fins, or you won't be able to grip the edge with your heels. You will also be more likely to slip and get hurt.
- Dive forward, not down. You shouldn't need a dip deeper than 50cm for a quick start. Deep dives in shallow water risk causing serious injury.
- Don't dive in never without studying the technique or without supervision.
