How to Back Pike Dive From a Springboard

The back pike is an excellent first back dive for an intermediate springboard diver.

Difficulty:

Moderate

Instructions

Things You'll Need

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

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

2. Extend your arms straight forward from the shoulders, and stand on the balls of your feet on the end of the board with your heels hanging over. Attain this position by backing one foot over the edge, and then the other. Your feet should be parallel, and 1 to 2 inches apart.

3. Lower your arms to your sides, take a moment to concentrate and prepare for your dive.

4. Raise your arms to a point slightly above your head while pushing down with your toes. This should slightly depress the springboard and give you a bit of upward lift.

5. Drop your arms suddenly back down to your sides while bending your knees. This action will give a deep bend to the springboard, preparing to propel you into the air.

6. Swing your arms suddenly upward again and straighten your knees, jumping up and out. Swing your arms up in front of your face to give you the extra momentum backwards as they swing out over your head.

7. Lift your legs up into the air so that they point straight up, perpendicular to the water. Start doing this as soon as your feet leave the springboard.

8. Bend at the waist and reach with your arms to touch your toes with your fingertips. This is the pike position, inverted. Your rear end should be the lowest point of your body.

9. Keep your legs extended upward and straighten your body out again, pointing your head down toward the water.

10. Bring your arms back to an extended position over your head by raising them to the sides, lateral to your body and not in front.

11. Enter the water with your body completely vertical and your hands touching the water first.

Tips & Warnings

• Keep your arms and legs straight while in the pike position for the best-looking form.

• Make sure to bring your arms up to the extended position in front of you on the way up, and to the sides on the way down. Bringing your arms up in front on the way down will cause your legs to drop and your lower back to arch. If this occurs you will not enter the water vertically.

• If your legs are not coming into the pike position fast enough to give you the proper rotation at the peak of your dive, hold the pike position until your legs reach the proper vertical position, and then open.

• Make sure you project backwards as well as up when you leave the springboard, so that you don't crash into it on your way down.

• Do not attempt backward dives unsupervised for the first time. Only attempt this dive with careful preparation and instruction.