How to Perform a Forward Pike off a Springboard

A simple yet skillful forward dive, the forward pike is great for beginners who need work on their forward approach and entry.

Instructions

Difficulty: Easy

Things You’ll Need:

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

1. Walk to the end of the board and turn your back to the water. Take four regular paces and add ten inches to that position. Turn around and face the pool. This is your optimal starting position. Take note of where you are and make adjustments as you improve.
2. Take your first step with your strong leg (the leg you want to hurdle from). The first and second steps are like normal walking steps; the third step is longer.
3. Swing your arms upward, to about shoulder height, as you take your third step with enough spring to jump about a foot above the board. Bring both feet together at the peak of your hurdling step.
4. Drop down and land with your feet together on the end of the board, swinging your arms back down.
5. Bend your knees and ride the press of the board down.
6. Begin to swing your arms upward and straighten your legs, pressing the board down to its greatest depth.
7. Swing your arms up over your head, keeping them straight and out in front of you as the recovery of the springboard propels you into the air.
8. Begin to bend at the hips almost immediately after leaving the board. Bring your arms down to touch your toes as your hips continue to rise.
9. Touch your toes (or as far as you can reach without bending your knees), and then allow your legs to swing upward and back, so they rise up above you.
10. Bring your hands together over your head and tuck your head between your shoulders as you enter the water vertically. Keep your legs straight and your toes pointed.

Tips & Warnings

• Keep your eyes open throughout the dive.
• If you have a hard time touching your toes, touch your knees instead. Always keep your legs straight to do this dive correctly.
• Never dive alone or unsupervised.
• Springboard diving is a physically demanding sport that could result in serious injury or death. We recommend that you seek proper training before attempting this activity.