How to Back Layout Dive From a Springboard

Though harder to control than the back pike, the back layout is more graceful in appearance and is an essential part of any serious diver's repertoire.

Difficulty: Moderate

Instructions

Things You'll Need:

• Swimming Trunks
• Swimsuits
• Swimming Caps
• Swimming Ear Plugs
• Swimming Goggles
• Swimming Nose Clip
• Swimsuits

1. Stand at attention at your starting position on the board, walk to the end, and turn around, keeping your back to the pool.

2. Back one foot, then the other, over the edge of the board, keeping your weight entirely on the balls of your feet. Extend your arms straight out in front of you at shoulder height to help maintain your balance.

3. Lower your arms to your sides and take a moment to calm and prepare yourself.

4. Raise your arms to a point slightly above your head while pushing down with your toes. This should depress the springboard while at the same time giving you a little upward lift.

5. Drop your arms back down to your side while bending your knees. This action gives a deep bend to the springboard, preparing it to propel you on your next upward movement.

6. Swing your arms forward and upward while extending your legs, jumping up and out. As your arms come up over your head, begin spreading them out and lifting your chest.

7. Tilt your head back as far as it will go, trying to see the water. At the same time, lift your chest up and extend your arms out to the sides. Keep your legs straight.

8. Hold this position as you pass through the turning-over phase of the dive. Keep your abdomen and lower back firm and look to where you are going to enter the water.

9. Bring your arms together overhead with your palms together. This position will open a hole in the water for a clean entry. Bring your head to a normal diving position as you enter the water. This will flatten your back.

Tips & Warnings

• Keep your arms and legs straight throughout the dive. Keep your feet pointed.
• Avoid snapping your head back. Just lean it slowly back to guide your dive.
• Control your pelvic region by keeping a firm abdomen and lower back throughout the dive.
• Do not attempt backward dives unsupervised, particularly the first time. Only attempt this dive with careful supervision and preparation.

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[serena]

on 5/4/2007 I'm scared thinking about doing a back dive! You make it sound so easy, but I'm sure I would panic.