How to Perform a Forward Flip on a Springboard

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By eHow Contributing Writer

Article Rating: (4 Ratings)

A simple forward flip, landing feet first in the water, should be every diver's first somersault dive.

Difficulty: Moderately Easy

Instructions

Step 1

Walk to the end of the board, turn your back to the water, take four regular paces and then add 10 inches to that position. Turn around and face the pool. This is your optimal starting position. Take note of it and make adjustments as you improve.
Step 2

Take your first step with your strong leg, the leg from which you want to hurdle. The first and second steps are like normal walking steps; the third step is longer.
Step 3

Swing your arms upward, to about shoulder height, as you take your third step with enough spring to jump about a foot high over the board. Bring both feet together at the peak of your hurdling step.
Step 4

Drop down and land with your feet together on the end of the board, swinging your arms back down.
Step 5

Bend your knees and ride the press of the board down.
Step 6

Begin to swing your arms upward and straighten your legs, pressing the board down to its greatest depth.
Step 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.
Step 8

Swing your arms, head and shoulders forward and down to start yourself spinning forward. Bring your knees to your chest and wrap your arms around them.
Step 9

Rotate three-quarters of a flip and then thrust your body back open to slow your spinning motion.
Step 10

Enter the water feet first with your toes pointed and your arms against your sides with your body streamlined.

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