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Racing dive

Swimming / Popular

Dive from the blocks with a tight, fast entry.

What coaches agree on

  • Squeeze into a tight streamline off the block - hands stacked and locked, arms pressed against your ears, legs pressed together - so your whole body passes through one small point in the water.
  • Set up with your hips lifted high above your head in an athletic position, ready to drive forward off the block.
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  • Pull and drive hard with your arms off the block - gripping and pulling explosively the instant the signal goes gives you power before your legs can generate it.

Common mistakes

  • Under-rocking or not pushing hard enough off the block sends swimmers into a flat belly-flop entry instead of a smooth arc into the water.