How to Do a Jack Knife Dive

The art of springboard diving could soon be lost on the younger generation because high dives, low diving boards and even pools' deep ends are being eliminated due to liability concerns. In the interest of preserving this sport, here is how to perform a jack knife, a basic yet elegant dive.

Difficulty: Moderate

Instructions

1. Practice the pike position while standing. Bend at the waist and touch your toes. Notice how your upper body is doing the work. This is the classic position of the jack knife dive.

2. Step onto the diving board. The jack knife should only be attempted from a diving board, not the side of the pool. You would be unable to get the lift necessary to complete the dive correctly and could injure yourself in the process.

3. Take off from the board from a standing position the same way you would for a basic front dive. Try to get a little more height because you will need it to accomplish the jack knife position.

4. Keep your legs below you and in the vertical position as you ascend.

5. Bend over and quickly touch your ankles in the pike position. Your feet should still be in the downward position. Legs should be together with toes pointed.

6. Reach out with your arms toward the water as you descend, and continue to look toward the water as you approach it.

7. Dive straight into the water.

Tips & Warnings

• Do not attempt this dive until you are comfortable with a basic front dive.
• Never swim or dive alone.
• Never swim or dive under the influence of alcohol or drugs.
• Never jump or dive into water of unknown depth.

Who Can Help:

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Resources

• Spotlight On a University of Virginia Diver