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Step 1
Practice your hurdle. The hurdle is the little step and jump just before you do your stunt. The correct approach is comprised of three to four steps, the knee raise, the bounce and then the stunt. The hurdle is the key to any diving stunt and, when mastered, it will allow you to perform the stunt with height and control.
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Step 2
Start on the floor with a line representing the end of the diving board. You can practice this part at home before you go to the pool. Stand with your toes on the line and take three large steps backwards. This is your starting position.
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Step 3
Take three large steps forward, bringing your arms upwards on the last step, at the same time you raise your knee to hip height or above. Your arm and knee combination will lift you straight upwards. This is the hurdle.
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Step 4
Bounce back down right at the end line on the floor. If your steps are carrying you too far or not far enough, adjust your starting position. Practice the hurdle until you consistently land just in front of the line.
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Step 5
Move your technique to the diving board. Try the hurdle and a plain vertical jump into the pool. You want to get a lot of height and jump outwards at least 10 feet from the end of the board.
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Step 6
Add the gainer to your jump. Now that you've mastered the hurdle, you're nearly there. The next time you complete your approach and jump, tuck tightly at the height of the jump, by grabbing your knees to your chest and rotating backwards.
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Step 7
Limit your stunt to a gainer dive the first few times you try it. The gainer dive requires only a half rotation of your body. Open up your tuck and enter the water headfirst in a dive position.
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Step 8
Rotate further around to complete a full gainer jump. After you're performing the gainer dive consistently, try the jump by holding your tuck a little longer and rotating a little faster before you stretch out and enter the water foot first.
