Lunge Dive
From a lunge with one foot forward at the edge, overbalance with arms leading and the back leg lifting, entering through the hands – a step between crouch and standing dives.
- Stages
- Diving – Stage 9
- Difficulty
- Advanced
- Skills
- Starts, Take-Off, Diving Entry
- Equipment
- None
- Age
- 9–99 years
- Group size
- 1–10 swimmers
- Time
- About 6 minutes
- In a lesson
- Skill Development 1, Skill Development 2
- Shared by
- SwimShare Resource
Safety notes
- Head-first entries only into water deep enough under your pool's diving policy, never shallow water; one at a time; area checked clear.
- Hands locked and leading on every entry. Teachers deliver only within their qualification.
What it develops
- Streamlined entry with hands locked
- Progress towards a standing dive where depth allows
How to run it
- Only where depth and pool rules allow head-first entries.
- Stand with one foot forward, toes curled over the edge, back foot behind; arms up in the grab, head between the arms.
- Bend forward and overbalance towards the water, pushing from the front foot as the back leg lifts to join it.
- Enter hands first, steer up, surface and swim away.
Teaching cues
- Hands lead, head stays between the arms.
- Back leg lifts to join the front.
- Look at the water, not the far wall.
Make it easier
- Return to the crouch dive until entries are consistent.
Make it harder
- Reduce the bend until it becomes a standing dive (teacher's decision).
Common faults
- Lifting the head on entry.
- Legs split apart.
- Falling flat.
Corrections
- 'Chin on your chest slightly.'
- 'Glue your legs together as you go.'
- 'Over, not out.'
Assistant / L1 role
- Confirm the entry area is clear and watch each swimmer surface, signalling the teacher immediately if anyone is slow to come up.