Things You'll Need:
- 1 meter springboard
- good fitting bathing suit
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Step 1
In springboard diving there are six basic dives: forward, backward, inward, reverse, twist and arm stand. Each of these dives can be done in one of four positions: tuck, pike, straight or layout, and free (used for twist dives). I strongly suggest taking some lessons from a seasoned professional diving coach. A coach can help prevent you from hurting yourself; teach you how to perfect your form and how to choose the dives that will give you the highest degree of difficulty for your skills. Look for diving teachers at your local swimming pool or community center.
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Step 2
Before you begin to dive, it’s important to first learn how to jump off the board. This is the most important part of the dive because you want to get maximum height and jump straight up. The board will automatically propel you forward. First, walk out to the end of the board and turn around to face the stairs. With your feet together, stand and wait for the board to stop moving. Take 4 large but natural strides back toward the stairs. Turn and put your heels exactly where your toes were. Find a visual marker to remember this exact point as your starting point each time you do a forward dive. You don’t exactly want to run, but you need to take 4 controlled steps quickly toward the end of the board. On the 4th step raise one knee and reach both arms over your head. Jump up, straight up and straight back down. Really reach out high and straight with both your one raised knee and arms. When you come back down depress the board with both knees bent slightly and jump straight up, the board will propel you outward. Jump off several times until you perfect your run, your jump and your entry. Concentrate of jumping straight up. Practice entering the water feet first straight like a knife. Then practice entering the water after you have tucked and straightened your legs out to enter feet first
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Step 3
After you have perfected your jump, then try a forward dive in layout position. When you leave the board keep your body straight, rotate your feet behind your head 90 degrees. Your body will follow your head, so point your head towards a horizontal position, looking at the water. Bring your arms out to the side briefly, like an airplane, then aim your head towards the water and bring your arms together over your head rotating another 90 degrees. Do not hesitate, do not stop, move continuously and fluidly. Keep your legs and body straight and point your toes. Enter the water like a knife and keep your position until your whole body is submerged.
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Step 4
You can practice your jump and the beginning of your dive from the groundat the side of the pool, or at home. Walk through the steps and visualize your dive. Do this until all the movements become natural then move to the board.
