Stand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or the front; fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by dropping your head towards the water surface. The whole body enters through the point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined underwater. Ensure the leg kick drives the body to the water surface. Maintain speed and allow the head to break the water first to swim full stroke. Never dive into shallow waters.
© Copyright Sportplan Ltd, 2013