How to Practice Diving for Competitive Swimming

Introduction

The start of a race can make a significant difference in competitive swimming, and mastering the dive is essential for gaining an early advantage. A well-executed dive maximizes speed, minimizes drag, and helps swimmers maintain momentum. This guide will walk you through the techniques and drills needed to develop a powerful and efficient dive for competitive swimming, focusing on form, speed, and entry into the water.

1. Perfecting the Starting Position

• Why It’s Important: A strong starting position creates a stable base, allowing you to generate maximum power when you push off.
• How to Practice:
  • Stand at the edge of the starting block with your toes curled over the edge, feet shoulder-width apart.
  • Bend your knees slightly and hinge at your hips, leaning forward slightly. Keep your head down, looking at the water’s surface.
  • Place your hands in front, either gripping the edge or holding them above your head, depending on your preferred style (grab start or track start).
• Tip: Practice maintaining a strong, balanced position with a slight forward lean. This will help prevent wobbling or hesitation when you push off.

2. Generating Explosive Power with the Push-Off

• Why It’s Important: A powerful push-off propels you forward and gives you speed right from the start.
• How to Practice:
  • Engage your legs and core as you push off, aiming to explode forward and not just down.
  • For a track start, place one foot forward and one foot back, similar to a sprinter’s stance. Push off with both feet simultaneously, with extra power from the back foot.
  • For a grab start, launch with both feet from the same position, generating power by driving forward and downward.
• Tip: Use plyometric exercises on land, like box jumps or squat jumps, to improve leg power. Strong legs are key to a quick and effective start.

3. Achieving a Streamlined Entry

• Why It’s Important: A streamlined entry minimizes drag, allowing you to maintain the speed from your push-off as you enter the water.
• How to Practice:
  • Keep your arms extended in a tight, straight line with your head tucked between them.
  • Point your fingers toward the water and keep your body aligned, with legs together and toes pointed.
  • As you enter the water, aim to create as little splash as possible, piercing the water cleanly with your fingertips leading.
• Tip: Practice dryland streamline drills to improve alignment and body tension. A tight streamline reduces drag and helps you carry speed forward.

4. Mastering the Glide Phase

• Why It’s Important: Gliding after the dive helps you carry speed before you start your stroke, conserving energy and maintaining momentum.
• How to Practice:
  • After entry, hold a tight streamline position and maintain body tension as you glide underwater.
  • Avoid initiating your stroke too soon. Let the glide carry you forward until you begin to slow slightly.
• Tip: Work with a coach to find the optimal glide time for you, as it varies depending on your strength and speed. The key is to maximize distance without losing momentum.

5. Perfecting the Transition to Your First Stroke

• Why It’s Important: Smoothly transitioning from the glide into your stroke helps maintain momentum and ensures a seamless start to your race.
• How to Practice:
  • Start the first stroke when you begin to slow down from the glide. In freestyle, kick into your first pull to gain immediate propulsion.
  • Avoid lifting your head up too soon, as this can disrupt your streamlined position and cause drag.
• Tip: Perform start-to-stroke transition drills where you focus solely on timing the first stroke. Practice transitioning from a streamline to your initial stroke without breaking form.

Drills to Improve Your Dive Start

1. Platform Jump Drills: Stand on a raised platform (like a poolside or low box) and practice jumping into a streamlined entry. Focus on your hand position and body alignment to achieve a smooth entry.
2. Streamline Jump and Glide: Start from the poolside or a low block, jump in a streamlined position, and glide as far as possible before starting to kick or stroke. This helps you practice maintaining speed through the entry and glide phase.
3. Track Start Repetition: Practice the track start repeatedly, focusing on leg positioning, body lean, and explosive push-off. Switch between the grab and track start to see which works best for your strength and body type.
4. Underwater Kick Drill: After the dive, practice underwater dolphin or flutter kicks to work on transitioning from the dive to your stroke. This also helps you practice holding your streamlined position while adding propulsion.
5. Dryland Plyometrics: Incorporate plyometric exercises like box jumps, explosive lunges, and squat jumps to improve leg strength and explosiveness for a powerful dive.

Common Mistakes to Avoid

1. Lifting Your Head Too Soon: Looking forward as you dive or during the glide can disrupt body alignment and increase drag. Focus on keeping your head down and following your hands.
2. Starting the Stroke Too Early: Beginning your stroke before the glide slows down can waste energy and disrupt your momentum. Hold your streamline until the glide naturally slows.
3. Loose Streamline Position: Failing to hold a tight streamline after the dive increases drag and reduces your speed. Keep your arms tight and body straight.
4. Uneven Push-Off: Using more power in one leg than the other can cause you to veer to one side. Focus on an even push-off to ensure a straight entry.
5. Excessive Splashing on Entry: A big splash means poor entry technique, causing more drag. Aim for a clean, fingertip-first entry with minimal splash.

Conclusion

A strong, effective dive can set the tone for a successful swim race, giving you a head start and allowing you to maintain speed. By mastering each element of the dive—starting position, push-off, streamlined entry, glide, and stroke transition—you can improve your performance and reduce your race times. With regular practice and attention to detail, you’ll be able to refine your diving technique and become a stronger, faster swimmer.

FAQs

1. How often should I practice my dive starts?
   • Aim to practice dive starts at least once or twice a week, focusing on technique and form. Consistency is key to building confidence and refining each phase of the dive.
2. What’s the best way to avoid a “belly flop” when diving?
   • Focus on leading with your fingertips and maintaining a tight streamline. Ensure that your body is fully extended before entering the water to avoid landing flat.
3. Should I use the track start or the grab start?
   • Both are effective, but the track start generally provides a more stable base and allows for more explosive power. Try both to see which feels more comfortable and effective for your body type.
4. How can I improve my underwater kick after the dive?
   • Practice underwater dolphin or flutter kicks separately to build strength and endurance. Combine kicks with a streamlined position to maximize your glide and speed.
5. Can dryland exercises help improve my dive?
   • Yes, plyometric exercises like box jumps, explosive lunges, and squat jumps improve leg strength and power, which are essential for a strong dive start. Consistent dryland training can enhance your overall performance in the water.