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
Roll into the water
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.
Roll over mat
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.
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.
