Diving: lifts the head on entry

Looks forward at the moment of entry, so the chest and face hit the water and the body arches.

Activities that help

• Kneeling Dive – One knee down, arms streamlined – swimmers overbalance forward into a shallow dive, the step between sitting and crouching.
• 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.
• Over the Top Entry – Refines the standing dive so the body travels up and over into a steep entry rather than out and flat – aiming the hands at a soft floating target.
• Sitting Dive – The first head-first entry: from sitting on the edge, arms over the head, swimmers overbalance forward into a shallow glide.