How to Reverse Layout Dive From a Springboard

In terms of form, the reverse layout dive is the same as the back layout. Coupled with the forward approach, though, the reverse layout becomes one of the most graceful dives possible at the intermediate level.

Difficulty: Moderate

Instructions

Things You'll Need:

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

1. Master both the forward and backward layout dives before attempting the reverse layout. (See "How to Back Layout Dive From a Springboard.") The skills of these dives are the essential components of the reverse layout and must be learned in the proper sequence.

2. Start the dive with a normal forward approach. It's vital that you have this approach mastered and in perfect balance. Remain perpendicular to the board as you ride through the bending of the board. Any bending at the waist will inhibit your rotation.

3. Swing your arms over your head as you leave the board and spread them to the sides, in line with your shoulders, as you drop your head back exactly as you do in a back layout dive.

4. Lift your chest as you drop your head and spread your arms to get your whole body rotating. Contract the muscles of your abdomen and buttocks, while keeping your legs straight and toes pointed.

5. Look down at the water as you turn over the top of your lift and start downward, headfirst, toward the water.

6. Bring your arms together over your head when you can see the water.

7. Return your head to its normal position as you enter the water. This will straighten out your back and give you good alignment for your entry.

Tips & Warnings

• Make sure to get good momentum on your approach to carry you forward while in the air, but avoid trying to jump out away from the board. Good technique will carry you away safely.
• If you're fearful about attempting this dive, you're probably not ready to try it. Even when you are ready, attempt the reverse layout only under close supervision.
• Springboard diving is an inherently dangerous activity that can result in serious injury or death. We recommend that you seek proper training and equipment before attempting this activity.

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[CoachHolt]

on 3/5/2007 Coach - diving is a high risk sport and should be learned from an experienced professional... not from reading a book and giving it your best shot. Any instructions taken from a book should be reviewed with your coach to clarify your understanding.

on 1/26/2006 Make sure your arms/hands hit the water first. I did my reverse tuck for the first time today. I had my head out of alignment and smacked my face on the water. I still have a head/sinus ache.
Reverses are all about headcases, don't let your knees drop, throw your head back and your body will follow, I promise you!

on 1/5/2006 I am a diving coach. I would strongly suggest not attempting this dive unless you have a coach, or someone else who knows about springboard diving, on the side of the pool watching you. Reverse Layout is very easy to pull into the board, if you are not doing it correctly.

on 11/22/2005 i am not here to discourage people from doing this dive but it is highly recomended that not only by me but by others as well. i am a springboard diver and this on almost ended my career. was doing a reverse SS and threw my hips out head back and spun it right on top of the board and came right back down hit my back and the board pushed me out and on my way out away from the board it came back and hit me in the back of my head. i have been diving 3 years and i've hit the board 8 times yes 8 times 3 w/ my head and 2 of those were on this dive so againg i am not trying to scare anyone from doing this dive i just want to let you know that it does happen. and to finish that story i was out of the water for 3 weeks (staples tied up 2 of those 3 weeks and the 3rd one was shingles). It happend 12-11-2004 it was a saturday and i came back on the 22nd or the 23rd and as it stands i am still going so if it happens just keep on goin'.

on 11/22/2005 1. Begin the dive with a normal back approach.

2. After you ride through the board, begin to form into a backward C.

3. Sweep your arms through the C and latch your hands onto the legs.

4. When you are at about 1 and a quarter, exit the tuck position.

5. Look for the water and reach. Tighten your buttocks. This gives you the desired straight position.