How to Set Up for a Gainer

The gainer presents an intimidating challenge for recreational divers. There’s always a looming fear that the back of your head is going to hit the board. This is easily overcome by repeatedly practicing the set up for a gainer, then jumping into the water. When you properly set up for a gainer, your momentum will carry you outward well away from the end of the springboard. That should give you enough confidence to follow through with this challenging dive.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Access to a swimming pool with diving board

How to Set Up for a Gainer

1. Use a running start. Use the entire length of the springboard. Start from the back of the board and run fast enough to create forward momentum.

2. Take a long leap. Jump toward the end of the board from at least four feet back. Make this leap like a long–jumper to keep your momentum going forward, not up.

3. Land with a skip. Direct your forward momentum to your lower body by leading your feet into the landing. Do not direct any weight or force downward. The springboard will make a very slight depression as you let your feet skid to a quick halt. Then let the forward momentum carry you away from the board in an outward direction.

4. Prepare to execute the gainer. Upon landing bend your knees slightly and keep your arms down at your side. That puts you in position to launch into a full or half gainer.

Tips & Warnings

• Practice the set up for a gainer several times. Do a half twist on your way to the water to see just how far away from the board this set up takes you. If it doesn’t look like enough room for you to do a gainer, or half gainer, then run more velocity into your set up.

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