COMPETITIVE DIVE (G4, G5, G8)

Fig.1. Diving with Rubin Guzman

Ideas drawn extensively from the brilliant ‘Swim Drills Book’.

SIDE OF THE POOL
Streamlined position against the wall
Streamline jump on side of pool
Swing the arms
Jump as high as you can
Land safely
Repeat three times
Land on the same spot that you jumped from.

IN THE WATER
Dead swimmer
Straightening up into the streamlined position’ with a dolphin kick into FC and away.
A warm up 50s FC and BC with emphasis on smooth swimming.
Slinky
Smooth
Silent
Smooth
Sneaky

GLIDE
Increase to advancede skills and increase distance with higher grades.
glide out to the flags (or beyond)
glide and add a few dolphin kicks
then glide, dolphin kick a single stroke of FC and tumble (flip)
then glide, dolphin kick and two strokes.
Increase to five strokes
Then 100m FC with tumble turns
Then something similar on the back.

A FUN ONE

Running with hands in the air
From the shallow end

Streamline bounce along the black line
From a jump of the blocks in the deep end

JUMPS FROM THE BLOCK
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.
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
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
From a dive:
Glide
Glide and add the BR underwater stroke
the full BR transition
And from 10 m out all the turns.

Skills

sculling, somersaults and surface dives, as well as treading water
ADVANCED DIVE
Jump
Topple and jump
Topple and dive
Topple, dive and glide
Dive max, break-out to half-way
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.

Starts and Turns (Our Grades 4,5,6,7) Amateur Swimming Association National Plan for Teaching Swimming Grades 7-10

From Swimming

Fig.1. The importance of streamlining

Grades 5,4 and 7 in that order. The first two kind of go together, but the grades 7 are well ahead with several of them turning into potential mini-squad swimmers.

A warm up 50s FC and BC with emphasis on smooth swimming. I run through in a multitude of adjectives:

  • Slinky
  • Smooth
  • Silent
I draw on drills from Ruben Guzman’s ‘The Swim Drill Book’
  • Smooth
  • Sneaky

What works wonders with the younger swimmers is to tell them that they are ‘secret agents’ on a ‘secret mission’ and have to swim in the dark without being seen or heard. The result can be highly controlled, smooth swimming – just the kind of thing you’d hope for from a squad rather than a teaching group.

I centre everything on streamlining in starts and turns so start off where I usually end with a streamlined bounce, a handstand with emphasis on long legs and pointy toes, then a cannon ball and somersault.

The sequence into the turns starts with pushing off and:

  • glide out to the flags (or beyond)
  • glide and add a few dolphin kicks
  • then glide, dolphin kick a single stroke of FC and tumble (flip)
  • then glide, dolphin kick and two strokes.
  • The something similar on the back.

Streamline bounce along the black line all the way to the deep end.

Push and glide on BC using the block

Then with a dolphin kick.

From a dive:

  • Glide
  • Glide and add the BR underwater stroke
  • the full BR transition
  • And from 10 m out all the turns.

An IM with correct turns and transition

With assessments coming up the Grade 7s did an 800m set too.

And with time spare some fun activities and efforts to fault correct.

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