Dive start progression in deep water

Setup

1. Use the deep end only. Check your national body's minimum depth for dive starts and confirm the depth before anyone enters head first.
2. A lifeguard or qualified teacher on deck. One swimmer per lane at a time, and the lane ahead clear before each entry.
3. Swimmers line up on the deck behind their lane; nobody dives from the side into shallow water, ever.

How it runs

1. Stage 1, sitting: sit on the edge with feet on the gutter or wall, arms locked in streamline over the ears. Lean forward, roll in through one hole and glide to the surface.
2. Stage 2, kneeling: one knee down, the other foot's toes curled over the edge. Tip forward, push gently and enter hands first.
3. Stage 3, crouching: both feet on the edge, knees bent, hands pointing at the water. Push out and slightly up, then enter fingertips first and glide.
4. Stage 4, standing: only for swimmers with a controlled crouch dive. Feet hip-width or one foot forward, swing the arms through to streamline and push off.
5. Three to five entries at each stage. Swimmers climb out at the side, walk back and wait their turn.
6. Use starting blocks only once the standing dive from the edge is consistent and the depth meets your national body's guidance for blocks.

Coaching points

• Head stays tucked between the arms until the hands are in the water.
• Hands and arms make one hole; the body follows through it.
• Steer up early with the hands and a lifted head so the glide stays shallow.
• Kick to the surface, then breathe; no long underwater glides.

Common mistakes

• Lifting the head to look forward, which leads to a belly flop.
• Arms separating on entry so the head takes the water first.
• Diving too steeply and heading for the bottom.
• Rushing ahead to the next stage before the current one is controlled.