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Parks & Recreation

Healthy Parks, Healthy Portland

Phone: 503-823-7529

1120 SW Fifth Avenue, Portland, OR 97204

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Diving Level 3

Students must be able to front dive unassisted and be at least a Sea Lion level swimmer. Offered only at Matt Dishman Pool.

Prerequisite - must have completed Diving 2

  • Warmup Exercises

  • Review Level 2: 1-Step Hurdle Jumps, Fall-In Front Dive

  • Review Level 2: Rear Approach Jumps & Simple Spring Backdive

  • 3-Step Approach with Hurdle Jumps: Arms Down and Handgrab

    • Front Jump: Layout, Pike, Tuck to Arms Down

    • Front Jump: Layout, Pike, Tuck to Handgrab

  • Back jump with Continuous Arms: Layout, Pike, Tuck and Down

  • Back jump with Continuous Arms: Layout, Pike, Tuck to Handgrab

  • Front Dive Review & New from 1 meter

    • Standing Front Dive: Tuck, Pike

    • 1-Step Hurdle to Front Dive: Tuck, Pike

    • 3-Step Approach to Front Dive: Tuck, Pike

  • Back Dive Take-off with Continuous Arm Circle to Layout Position

  • Low Key Intro to Advanced Beginner Level Dives: Land Drills

    • Front Somersault: Tuck (and Open Pike)

    • Back Dive: Tuck position

    • Inward Dive: Tuck and Pike

    • Voluntary Trial of any/all above dives from 1 meter

Advancement Skills/Performance Standards

  • Standing Front Dive: Tuck or Pike from 1 meter

  • 3-Step Approach with Hurdle Jumps: Arms Down and Handgrab Entries; Tuck, Pike, Layout from 1 meter

  • 3-Step Approach with Hurdle Front Dive: Tuck or Pike position

  • Back Dive, Layout: some spring, headfirst entry