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.