Sunday, 15 September 2013

Race Dive Tips

Performing a proper race start could potentially improve your PB by 0.5sec but the same goes for a poor race start which could potentially add an extra 0.5sec to your PB. Race starts could either win or lose the race for you.  Here are a few tips on how to improve your dive.

Race Dive Tips
  • On take your mark take a strong powerful position and be ready to fly off the blocks when the gun goes.
  • Start with a grab start.  Aim to have the centre of the outside of your hip, the centre of the outside of your knee and the centre of the outside of your ankle bone in one straight line and your chest flat on your thighs.
  • Track starts - these are likely NOT to utilize your full explosive power
  • When you are in the take your mark position pull back on the blocks, this will increase tension and energy in the tendons and muscles in your arms and upper chest and will help you explode forward.

Step by Step Guide to Race Diving - source:

Step One

The better your starting position, the better your dive, so:
•  Head : Tucked in as close to your knees as possible
•  Hips : As high as possible, lift them up and try not to push them back
•  Legs : Curl your toes over the edge of the block and bend your knees slightly
•  Arms : Should be in a "hands on" position, this means one hand on top of the other. Stretch your arms down, point your fingers to the floor and put your palms on the front of the wall or starting block.

Step Two

Push off with as much power as possible.
Press hard with the palms of your hands and throw your arms forward.
Look up slightly as you push away to get your body to follow your head.
If you look up for too long, however, your feet will go in at the same time as your hands. This is not a good idea.

As soon as your feet leave the starting block:
•  Tuck your head in
•  Push your hips up
•  Streamline your body so that you go into the water head first

Step Three

As you approach the water, imagine you are trying to slide through a hole without making any splash.
As you go in, let your hands and head lift slightly.
Try to hold the "hands on" streamlined position until you are close to the surface and ready to start swimming.
A really good tip for making a smooth change from diving to swimming is to imagine that there is no join between the two.
Someone watching should not be able to see where one finished and the next one started.

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