In addition to the preparatory exercises, some core exercises are required.
This exercise concentrates on the normal head dive from the starting block without initially focusing on the specific starting position. After the jump, the swimmer glides through the water without leg or arm movements in order to get as far as possible. The aim is to achieve an ideal entry angle of 10-20 degrees and a powerful take-off. The distances covered should be noted so that they can be improved on repeated attempts. Optionally, a ring or swimming noodle can be used as a jumping aid, but there is a risk of injury. The main aim of this exercise is to cover as much distance as possible in a short time and this is practiced intensively.
In this exercise, a ring or a pool noodle is held about one meter in front of the child at thigh height. The child is tasked with performing a dive through the ring or over the pool noodle. The pool noodle is soft and painless, while a hard ring can be slightly uncomfortable. If the child gets their feet caught in the ring, simply let it drop into the water. The choice of element is up to you. This exercise is particularly useful if your child still strongly remembers the rotational momentum from a forward roll and tends to somersault during the dive.
Begin building the dive step by step, starting with an attempt from the knees. Place a board or swim mat under the child's knees to provide support. Begin the exercise with arms extended forward, similar to a forward roll into the water, but with slightly less rotational momentum. Once a part of the body enters the water, the roll is opened, and the body arches slightly backward. The intuitive extension of the arms supports the correct movement. If the child still performs a full roll with extended arms, this will be corrected in the next preparatory exercise. Progress the exercise to a crouched position on the feet and eventually to a standing position.
After practicing on the mat, repeat the forward roll into the water. Ensure that the toes are aligned with the edge of the pool at the start of the exercise. The tucked position must remain closed throughout the entire forward roll, and the chin should stay pressed against the chest. Mastering the forward roll is the foundation for learning the dive, as you will see in the next exercise.
Start with a regular somersault on the knees on land. Then practice on a mat placed in the water, first on the knees and then on the feet. Use the mat as a soft starting platform at the pool's edge and practice the forward roll directly into the water, first from the knees and then from the feet. Finally, remove the mat. In a dive, the feet must pass over the body, similar to a forward roll with less rotation and extended arms. Mastery of the forward roll is therefore essential for learning to dive.
Similar to the dive start, many children tend to lift their head during the flight phase of a starting jump, which often results in a flat belly flop upon hitting the water. If this issue persists, it is advisable to revisit the preparatory exercises for the dive start to reinforce proper technique.
