Head First Dive
The child stands in a bent-over position at the edge of the pool. The arms are extended, and the gaze is directed toward the ground. The legs are either shoulder-width apart or slightly staggered. The child then performs a headfirst dive forward. Throughout the exercise, the head remains down, and the arms stay extended. The hands enter the water first, followed by the head, and finally the legs. This exercise serves as preparation for the freestyle start.
10 WochenplanPreparation Exercises
Head first jump from the starting block
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.
Over a pool noodle or through a ring
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.
Gradual build up
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.
Häufige Fehler
Open too early
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.
