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