Head First Dive

The swimmer performs a normal head dive from the starting block — without focusing on the specific starting position — and then glides as far as possible without arm or leg movements. Aim for an entry angle of 10-20 degrees and a powerful take-off, noting the distances to improve on repeated attempts. A ring or pool noodle can serve as a jumping aid, but beware of the injury risk.

Hold a ring or pool noodle about one meter in front of the child at thigh height; the child dives through the ring or over the noodle. The noodle is soft and painless, a hard ring can be slightly uncomfortable — if the feet get caught, simply let it drop. Particularly useful if your child still carries the rotational momentum of a forward roll and tends to somersault during the dive.

Build the dive step by step, starting from the knees with a board or swim mat underneath for support. Begin with arms extended forward, like a forward roll into the water but with less rotational momentum; once part of the body enters the water, the roll opens and the body arches slightly backward. Progress to a crouched position on the feet and finally to standing. A remaining full roll is corrected in the next preparatory exercise.

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 somersault on the knees on land, then on a mat placed in the water — first from the knees, then from the feet. Next, use the mat as a soft platform at the pool's edge and roll directly into the water; finally remove the mat. In a dive the feet must pass over the body, like a forward roll with less rotation and extended arms — mastering the roll is essential for learning to dive.