Skills Session – progressions to develop competitive diving

SUNDAY SKILLS

using the Swim Drills Book.


Tape measure

Bamboo Canes

Gaffer Tape

 

DIVE GOALS


Quick release

Tremendous launch through the air

Smooth entry

Tight streamline

Rapid travel through the water

A great distance underwater

Coming up well ahead of the pack

 

DRILLS & EXERCISES:

STANDING STREAMLINED JUMP (See Swim Drills Book p246)

Streamline jump on side of pool

Swing the arms

Jump as high as you can

Land safely

Repeat … TEN times

Land on the same spot that you jumped from.

 

(IN THE WATER possibly under the flags)

 

JUMP  FROM BLOCKS (See Swim Drills Book p248)


Feet slightly apart

Drop you hands to your sides

Keep looking forward

Try to have a clean entry so that you body is completely straight.

 

STREAMLINED JUMP (See Swim Drills Book p244)

Jump from block

Big toe over the edge

Swing your arms

Extend your feet as you leave the block so that you spring off your toes

Land feet first as far into the pool as you can

 

TIPS

Keep your head forward

Get as much distance as possible. Use those legs.

Measure the distance

 

STREAMLINE JUMP + WOGGLE (Page 250)

(Attach Woggle to Bamboo cane with gaffer tape)

 

Drill as before, landing in the water streamlined position.

Knock the Woggle away

 

Coach to position the Woggle at waist height and about 2ft in front.

 

The bigger and faster the arm swing, the more momentum you build for the jump.

Knock the Woggle away with a hard swing.

Get completely stretched out in the streamline.

Keep the head looking forward only.

 

PUSH-OFF START FROM THE WALL (Page 252)

Hands in the gutter and look forwards

As you hands go forward get your head down

Small dolphin kick as you enter the water

Try diving over a Woggle.

 

DIVE FROM THE SIDE (Page 254)

 

Take up the start position

Roll forward slowly until you can no longer hold your balance.

Release & dive forward by extending over the water and reaching a tight streamline position.

 

Punch a clean entry

Practice diving over a Woggle or through a hoop.

 

DIVE FROM THE SIDE + WOGGLE (Page 256)

 

Take up the start position

Roll forward until you lose your balance

Release & dive forward knocking the Woggle out of the way.

Knock the Woggle away as hard as you can.

Reach the streamlined position as you enter the water

Punch a clean entry in the water.

 

SET UP ON THE BLOCK (Page 258)

 

Step forward

Position the feet

Reach down ‘til your finger tips are just over the lop

Balance you body so that you are almost falling forward.

Your hips should be up and forward.

 

DIVE FROM THE BLOCKS (Page 260)

 

Get into the streamlined position before you enter the water.

Reach forward with your arms to get into the streamlined position asap

Punch a clean entry

Practice diving over a Woggle.

 

DIVE FROM THE BLOCKS + WOGGLE (Page 262)

 

Throw your arms forward

Knock the Woggle away as hard as you can

Reach a streamlined position

Punch a clean entry into the water.

 

STREAMLINE DIVING (Page 264)

 

This is the fastest part of the race. The fastest part of the race is when you travel through the air. The second fastest part of the start is the streamlined entry into the water.

 

Dive

May put in one dolphin kick on entering the water

See how far you can glide.

Have a contest to see who can go farthest in a streamline off the start.

Time them over 10m or 12.5m

 

 

 

 

 

 

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