How to Do a Racing Dive

By eHow Sports & Fitness Editor

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Leap up and out, then enter the water without a splash for a perfect racing dive.

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Instructions

Difficulty: Moderate

Things You’ll Need:

Swimsuits
Swimming Goggles

Step1

Wait at the base of the starting block until the starter gives the instruction to get up.

Step2

Step up onto the block and get a feel for the block's size and stability. This is the time to clear your head and focus on the race you are about to swim. Go over your race strategy one last time, relax and focus.

Step3

Find your footing.

Step4

Bend your knees slightly and reach down to touch (or grab) the block when the starter gives the signal, "Swimmers take your mark." Your weight is on the balls of your feet and your entire body is poised to leap up and out.

Step5

Swing your arms forward and push off with your legs, your feet and even your toes at the sound of the starter (usually a gun or a horn). Aim for the opposite side of the pool.

Step6

Extend your arms over your head, with your shoulders up by your ears, and your legs together and toes pointed.

Step7

Enter the water at slightly less than a 45-degree angle with your body streamlined. Your head is between your shoulders and looking down (this will keep your goggles on). Try to enter the water with almost no splash.

Tips & Warnings

The proper position for your feet varies. Some people like both feet on the front of the block, separated a couple of inches, with their toes over the edge. Others like to put one foot further back on the block and do a "track start." Experiment with a couple different stances to find what works best for you.
Rules and etiquette for racing starts differ slightly from place to place, so if you are unsure about something, ask a referee or your coach.
Be careful not to roll forward at all. If any swimmer rolls forward, the starter will ask everyone to stand back up. People rolling will usually fall and be disqualified.
Make sure to angle down into the water. A belly flop is not only slow, but painful and embarrassing.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Comments

fleur said

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on 8/15/2008 I was a racer back in the 60's and our racing dives were not at all like the ones we are seeing today. These kids today looking more like they're jumping into the water rather than trying to just skim the surface like we used to do. I can't really figure out what they're doing. (But it works!)

on 7/27/2006 Rather than leading the dive with your head, use your arms to generate the initial forward motion. If you lead with your head (by picking it up), your hips will sink, making your knees bend too much, which will sacrifice the pushing power of your legs. Instead, grab the block firmly with both hands, elbows slightly bent, and on the start signal, flex your arms and push off the block as hard as you can with your arms and legs.

Anonymous said

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on 7/3/2006 Do not throw your head up! Even an experienced swimmer like myself will tell you! One reason is that it messes up your timing and you are more likely to belly flop into the pool.

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