In addition to the preparatory exercises, some core exercises are required.
This exercise should be performed in a pool where the water is at least chest-deep for the child. The child uses their upper body to build momentum and jumps forward from the pool floor with their body tucked into a ball. The arms can assist in generating momentum. Once a forward roll is successful, the next step could involve attempting two consecutive forward rolls or a backward roll. Two components are particularly important for the core exercise: momentum and a tightly tucked body. Both are trained during the water somersault. This preparatory exercise also requires much less courage than the actual core 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.
Many children feel uncomfortable when their feet are positioned above the rest of their body during a roll. As a result, they often want to stop halfway through and open up the roll prematurely. This usually causes them to either revert to their starting position or flop onto the water flat on their stomach like a plank. To avoid such mishaps, the exercise should be gradually introduced, starting with somersaults.
