How To Dive For Swimming | A Step By Step Guide

– Today I am at Sands Beach in Lanzarote and I’m gonna be talking to
you about the dive start. Now, it is a very tricky skill to master, so if you have already been trying it and you have any specific questions, then please drop them in
the comment section below. But for now, I’m gonna be
explaining and showing you how to do the dive start
into the swimming pool, and also going into the
dive start for triathlon. (instrumental music) (water splashing) Okay then, one thing you may
experience when you dive in, or you may have already experienced this, is your goggles slipping off
as you dive into the water. Now, one way to fix this is, obviously, to make sure your goggles are tight enough but not so tight that they’re
popping your eyes out. Another trick is to actually
put your goggles on first and then, if you’re gonna
be wearing a swim cap, then to put that on second so that the goggle straps
are covered by the cap, so when you dive in, the water doesn’t rush over the straps and pull them town. And now we have that sorted, now we need to talk about working through and building up confidence of the dive. And it’s really important, if you are starting out with the dive, to start from a low height. So start from the edge of the pool and actually build confidence,
build that height up so you’re eventually diving
off the blocks I’m sat on here. So, with that in mind, I’m gonna be breaking
it down for you today and I’m going to be working through those first stages of the dive and really trying to
build up that confidence. (instrumental music) – [Man] And then we
will learn how to dive. – Being with your arms
streamlined above your head and step forward to the edge of the pool, gripping your toes over the edge. You want to place your feet side-by-side underneath your hips,
almost shoulder-width apart, or, simply, enough to feel stable. Now bend forward from the hips with a slight bend in the
knee of around a 120 degrees. All we’re gonna do now is
slowly rock ourselves forward until we feel our weight taking us. Maintain your position
as you rock forward, finishing with an extension of the legs to push you off the wall. But you’re now airborne and need to start thinking
about your entry into the water, and for this it really
helps to imagine a hoop on the surface of the water, and you’ve got to get your whole body through that hoop without
touching the edges. So for this you want to really maintain that streamlined position
with your arms above your head and keeping your head
tucked between your arms. If you maintain that and
get through nice and smooth and practise that over and over again, you should start to
build up the confidence with that positioning
and entry into the water, and then we can start moving
on to the full dive start. (instrumental music) Right then, there are
a couple of different dive start positions to consider. One of them is to have
your feet side-by-side, toes gripped over the edge, with your feet underneath your hips, almost shoulder-width apart so you feel nice and solid
and stable in that position. And then with your hands you can come down and
either between your feet, normally one hand on top of the other, or another you’ll see
a lot of people doing is having their hands on
either side of their feet. Another dive start position you might see a lot of people doing is what we call the track start position. So with that you’d have one
foot placed further forward, that’s normally your stronger leg, toes gripped over the edge, and then the other foot placed
a little bit further back. However, if you are starting
out with the dive start, we’d normally suggest diving
out with your feet side-by-side just to really nail the fundamentals and technique of the dive before practising and trying
out with the track start to find out which one
is to your preference. Now, if you are very new to this, you’re a beginner with the dive start, then on this next part now we’d like you to stay
on the edge of the pool, just to practise that technique. But for the purpose of this video, I’m gonna be doing it off the block. (instrumental music) So, as suggested, we’re starting with the
traditional dive start, with our feet side-by-side, set yourself up on the
edge, toes gripped over, hands between the feet or to either side. Now, this time, we’re gong
to bring our head right down, almost as if we’re trying to
tuck our head between our arms and looking back through the legs. To start the dive, you should gradually
rock yourself forward, exactly as we showed before. As you feel your weight going begin to lift your arms and head in sync. As we did previously, you should then extend your
legs to push off the side. Make sure your arms are
almost in line with your back, ready to break the water in
a nice streamlined position. Now, for some people, the
dive might be absolutely fine but it’s the entry and
all the other stuff after that really goes to pot. One of those might be what
we call the belly flop. What happens is you’re, more
or less, diving too flat and you literally just flop
your belly into the water. So to eliminate that you want to dive with a little bit more
of an arch into the dive. So going up, coming down,
entry with the hands first and the rest of the body follows the hands cleanly into the water. Imagine that hoop that we
were discussing earlier, everything’s got to go through that hoop. Another issue might be that
you’re diving too deep, so you’re literally just
cleaning the bottom of the pool with your face. This is, more or less, the polar opposite, you’re just diving too high going up and then coming straight
down into the water, or you’re not lifting your arms up enough when you come off the block. To eliminate that then you can also just tilt the hands up ever so slightly as you do enter the water and that would just lift
you back up to surface. Well, that leads us nicely onto the underwater phase of the dive. And as I’ve mentioned already, just these small adjustments of the hand can really change our direction
when we’re under the water. (instrumental music) During the underwater phase you want to make sure
that you stay streamlined and your head tucked in throughout. Begin kicking with either a butterfly or a front crawl leg kick. For most, this may just
be a handful of kicks. Elite swimmers will use close to the regulated
15 metres underwater. But just do what’s comfortable. If you’re a triathlete, however, you don’t want to be
underwater hugely long during a mass dive swim start. Now, as you begin to surface, you want to be starting that first stroke. This can take a little bit of practise to really get the timing. Ideally, try not to breathe
for a couple of strokes so you can hold your
speed off of the dive. (instrumental music) (water splashing) Okay, as promised, now
for the track start. Now, this is actually my preferred
method for the dive start as it translates quite nicely
to the triathlon dive start, which I will be discussing in a moment. It’s actually very similar to our traditional dive start position, we just got a slightly
different foot positioning. Place your strongest leg
forward, with toes over the edge, and the other foot at a
preferred distance behind you. Hold your hands to either
side of that front foot and then drive forward
and push with both feet, making sure you bring your feet
together whilst in the air, then the rest of the dive is the same. Okay, so how is the track
start useful for a triathlon? Well, let me explain. So, in a triathlon dive start, they’ll call you forward to a line that’s just a fraction
behind the actual start line. They hold you there for a second, they’ll say something along
the lines of “Take your marks” at that point you’ll move forward
onto the actual start line and a fraction later, you’re away. Now, if you were to do the
traditional dive start, where you move both your feet
forward onto that start line, that obviously takes a little bit longer. Whereas it’s much quicker to
just move that one foot forward and do a track start, which is why is often the
more preferred method. You’ll also notice that
a lot of triathletes, particularly the elite triathletes, avoid spending quite so
long under the water. And that’s simply due to the
fact that it’s a mass start and they want to avoid being trampled if they stay under the water
for that length of a time. Now, that is the dive start and I hope you’ve
enjoyed this video today. It is a really tricky skill
to get your head around so just practise it over and over again and really build that confidence with it. If you liked this video today, please hit that thumbs up button. If you’d like to see more from GTN, just click on the globe and subscribe. And obviously do let us know how you get on with the dive start in the comments section below. If you’d like to see our
Top Swimming Mistakes video just click down here, and if you’d like to see our
GTN Diving Challenge video just click down here.

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