How to do a jacknife

Diving provides active exercise while it’s too hot to be anywhere but in the pool. Taking turns on the springboard will challenge you to try popular dives, like the jackknife. Many dives are more dazzling, yet the jackknife allows a diver to leap into a folded pose, suspend it in the air for a split second, and then appear to be falling with only half of the body. Although it’s a simple dive to execute, perfecting it with practice turns it into an aerial art form. For starters, observe the mechanics of how to do a jackknife.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• A swimming pool equipped with springboard

How to do a jackknife

1. Take a leap<br><br>To gain lift from the springboard, take a three step hop. Step with your pivot foot first. If you’re right handed, the left foot is your pivot foot, and vice versa. Land your third step about two feet from the end of the board, on your pivot foot. Swing your arms forward and up as you lead into an upward hop, lifting your other knee. Land your toes and the balls of both feet at the end of the board. Sink into the downward bending board by bending your knees and waist. Then with the springboard’s upward propulsion, jump and straighten your body, extending arms up over your head. This positioned flight leads right into a jackknife.

2. Fly into pike position<br>The pike position is achieved with the hips and waist bent while extending the arms and legs straight, bringing the hands to the ankles. As you're climbing, imagine rolling your chest and abdomen over a barrel. Bend your waist and hips while bending your shoulders and neck, to bring your fingers to your insteps. Keep your legs straight and feet pointing down. <br>Time the action so your body folds into the pike position just as upward motion stops. At this point your buttocks should form an apex with all motion suspended.

3. Hang your feet as the jackknife opens<br>As you begin to slowly fall, keep your fingers pointed at the water and unfold your waist and hips in synchronization with the rate of descent. Concentrate on keeping your feet at the same altitude until you’ve completely straightened. This makes it appear as if only the upper half of your body is falling. Allow the fall to align your body perpendicular to the water’s surface as you straighten into the dive.

4. Finish with a seamless entry<br><br>Competition diving requires water entry to be perfectly perpendicular, creating as little splash as humanly possible. The sound of a perfect entry is similar to whirlpool suction. To achieve this, keep your head straight with your arms to the outsides of the ears. Extend your fingers and allow your thumb knuckles to touch. Keep your toes pointed and lock your hips, waist, knees and ankles, until your entire body is submerged.

Tips & Warnings

• As with any skill, practice is the path to precision.
• <br>To perfect your diving, have a friend take film as you practice how to do a jackknife. Watching video of your performance can show you where adjustments are needed.

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