Headfirst Dive – Starting Block
The child stands on the starting block with staggered, shoulder-width feet and leans forward. The hands are extended downward, and the gaze is directed toward the ground. On the whistle signal, the child performs a headfirst dive into the water, glides for a few seconds, and then begins to swim freestyle. This exercise trains the freestyle start dive, currently without the underwater phase.
Preparatory exercises
Parallel start
The crawl start in this exercise is characterized by parallel legs, with the take-off from both legs at the same time. Although this technique was often used in the past, it is now considered outdated. Nevertheless, it is still worth practicing the parallel start as it is still considered the fastest start method for some swimmers.
Head first jump from the starting block
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.
Over a pool noodle or through a ring
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.
Common mistakes
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.
