Learning to dive is an interesting next step to learn once you get used to jumping into the pool. Head-first diving is fun, and because it helps you swim faster and reach greater depths, you'll learn a new perspective when swimming in a pool. Learning how to jump can feel a little daunting at first, but by running, practicing from a squat position, and enlisting the help of a friend, you can make the process easier. See Step 1 to learn how to jump into the pool in the correct posture and continue learning to master the more difficult plunge styles.
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Part 1 of 3: Practice Falling
Step 1. Find a swimming pool deep enough to plunge into
Plunging means putting your head first in the pool. Therefore, the bottom of the pool must be deep so you don't hit the bottom too quickly and risk injuring your head or spine. The Red Cross recommends 3 meters as a good level of depth to dive if you want to be extra careful, but the plunge area in most swimming pools is 2.5 meters. Never plunge in a swimming pool that is less than 2.5 meters deep.
- If you are not sure about the depth of the pool, it is better to avoid plunging there. Measuring the depth of a pond would be difficult to do just by looking. Look for a swimming pool with a clearly written depth level. Many swimming pools also make a sign that symbolizes if diving is allowed.
- Avoid plunging in lakes, fish ponds and natural water spots - unless there are guards in the area and you are allowed to dive. The water depth of these natural places is sometimes very inconsistent, and there may be large rocks hiding in the water, which you cannot see from land.
Step 2. Get in the habit of thinking about jumping head first
Many beginner divers, especially children, are afraid to jump at first. This is normal, because in other situations, launching yourself into something head-first will cause pain and injury. If you're feeling nervous, try these techniques to make yourself more comfortable:
- Jump into the water with your feet first so you get used to jumping into the water from that height. Sometimes children think that the surface of the water is hard, so tell them that the water is soft, while encouraging them to play/splash.
- Practice falling when you're in the water. Stand at the end of the pool and drop your body forward, then drop backwards. Learn how water “catches” you and keeps you from pain.
Step 3. Run dry on land before you jump into the water
Since diving can be quite intimidating if you are a beginner, practicing on land and imagining the dive before you actually enter the water will help you. Stand straight with your arms straight above your head and your upper arms around your ears. Keep your hands flat and place one palm on top of the other. Lower your chin. This is the position to be in with your upper body as you plunge into the water.
- You can also practice jumping on land. Practice in an area of dense grass or in a smooth carpeted room. Lower one knee and point your hand and fingertips toward the floor. Roll forward so that your hands touch the floor, then your arms follow. Continue until your stomach is flat.
- Remember, keep your hands flat and place one hand on top of the other, don't let your hands grip each other. Lowering your chin to your chest is also very important. This can help your body move, so you will plunge into the pool in a smoother motion.
Step 4. Squat near the pool and slide into the water
Stand with your toes on the edge of the pool, and crouch down close to the water. Raise your arms above your head - don't forget that you have to lower your chin too! - and point both hands towards the water. Now, move your body forward and slide into the water (head first) slowly. When your legs follow your upper body, straighten them and bring them in a tiptoe position.
- When you enter the water, exhale and hold it. You might inadvertently inhale underwater when you're startled, but once you get the hang of this plunge, you'll also get used to holding your breath.
- Practice jumping from a crouched position until you feel completely comfortable jumping into the water this way. When it starts to feel easy and you are ready to move on, you can jump from a standing position.
Step 5. Plunge from a standing position
When you are ready to try to stand up, stand at the edge of the pool on tiptoes. Position your arms and hands and bend at your waist, then point your fingers into the water. Lower your chin, then swing your body into the water. Keep your feet together and tighten your toes as your feet move with the movement of your body.
- Consider enlisting the help of a friend to make the exercise easier at first. Jumping from a standing position can be a little intimidating, and knowing that someone is there to help you may make you feel more comfortable. Ask a friend to stand next to you and place one hand on your stomach and back. Do this so he can guide you into the water.
- When you are able to jump from a standing position without needing help, then you are ready to move forward to learn a good jumping position with the correct posture. You'll be able to jump into the water without a second thought any time soon.
Part 2 of 3: Plunge with Good Posture
Step 1. Place one foot on the edge of the pool
If you write with your right hand, put your right foot. If you write with your left hand, that foot is your left foot. Place one foot in front of the other, so that your toes are slightly exposed to the pool water. Your back foot should be flat on the floor, with your weight balanced between the legs. This is the starting position for the plunge.
- As you practice your diving posture, try to start with the same foot position every time. If you're jumping off a jump board, you can give a signal to tell where your feet should be standing when you're practicing.
- Once you get used to jumping from the same position, you can continue to jump while walking or jumping. You should step forward three or five times, then dive with your main foot first.
Step 2. Raise your hands above your head
Just like in the early days when you practice diving, place your hands above your head in a flat elbow position. Touch your upper hand to your ear. Flatten your hands, with one palm on top of the other. Hold your hands in this position until you are ready to jump.
- As always, remember to lower your chin to your chest.
- If you're doing a walking or running jump, start with your hands by your side. However, the final position of your hands should be straight up before entering the water.
Step 3. Push and plunge into the pool
Instead of just dropping into the pool, give your front foot a boost to add more distance when you jump. Dive into the water with your toes first. Straighten as you dive, keeping your feet together and your toes on tiptoes. Once your body is submerged in the water, you can immediately swim or go up to breathe.
- Remember to exhale as you enter the water, then hold your breath. By doing this, you will be able to continue swimming for a few seconds before having to inhale again.
- Try walking or running if you want your plunge to go further and faster. No matter how you start your plunge, your body should always enter the water at the same angle as when you formed the basic posture.
Part 3 of 3: Trying More Difficult Plunging Styles
Step 1. Jump off the starting block
In competitive swimming, the race begins by jumping from a starting block, which is slightly higher than the surface of the pool. To jump from this position, start by crouching down and holding the edges of the block with your fingers and toes. When the buzzer or shot starts ringing, take a low dive and start swimming as soon as you touch the water.
When you jump from the starting block, make sure to adjust the flow of the body so that you don't splash too much water when you get into it. Keep your body straight and point your toes in a tiptoe position. This will minimize the water pressure on your body so you don't lose precious seconds throughout the race
Step 2. Jump off a high diving board
Once you get used to jumping from the edge of a pool, you may want to try jumping off a diving board. Plunging from a low board is not that different from jumping from the edge of a pool, but a high diving board is certainly a different experience. These boards are usually about 3 meters above the water, and require a ladder to get to them.
- Make sure your high dive is in very deep water, as you will plunge into the water more quickly. The water has to be at least 3.6 meters deep for you to be safe.
- You can use the same basic plunging form you would normally use for other dives, when jumping from a high plank. The key is to enter the water at an angle that results in a smooth motion. If your body position is too flat, you will jump on your stomach first and be in pain.
Step 3. Learn how to hurdle from the diving board
Hurdle is a term to describe a jump position that begins with running or walking. Take three to five steps, then continue to jump on one leg before you dive into the water. Hurdles are performed before all types of difficult dives, which require height to allow you to move or change your body position before entering the water. To do a hurdle, do the following:
- Start at the back of the diving board and take three to five steps. Three steps will provide strong momentum for a good hurdle, but you can take five if your legs are short or you feel more comfortable doing it.
- In the final step, you should be near the end of the diving board. Lunge and jump while swinging both arms up at the same time. Don't jump off the diving board; jump into the air.
- Land on the diving board with your feet ready to dive and your arms above your head. Now you are ready to jump off the diving board and make your dive.
Step 4. Perform a jackknife plunge
This intricate plunge style looks elegant and is a good next step to try once you've mastered the basic plunge style. Your body will be lifted off the diving board, then bent forward at the hips, and straight back into a normal plunge position. To perform the jackknife move, follow the steps below:
- Start with the hurdle stage. Take three to five steps, lunge and jump, and land on the end of the plank with your arms above your head. Immediately jump slightly away from the diving board.
- Raise your hips over your shoulders as you perform the jump.
- Lower both arms toward your toes. Your body should be in an inverted V position.
- Straighten up to complete your dive.
