Diving: rushes the take-off

Goes before being set, so the shape and direction are lost.

Activities that help

• Arm Swing Take-Off – Use a controlled arm swing to lift a feet-first jump – arms swing back, then forward and up as the legs push – learning to take off up and out, not just out.
• Clear Water Check – A routine swimmers perform before every jump or dive: check depth, look left, right and ahead for swimmers, wait for the signal – until it becomes automatic.
• Springboard Approach Walk – Specialist facility only: practise a calm, controlled walk to the end of the board and a balanced stance – first on poolside, then on the board – before any take-off.
• Toes Over the Edge Stance – Set up a stable diving stance at the edge – toes curled over, feet hip-width, knees soft, arms in the grab above the head – and hold it before any entry.