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Lesson 6 - Advanced Diving Techniques

Training Science & Competition Skills

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Year 8

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Swimming

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Big Question

How can mastering your underwater phase give you a competitive advantage in racing?

Learning Objectives

Revise and refine diving technique with focus on body position and water entry
Develop underwater kick and breakout technique to maximise race performance
Combine diving, underwater phase, and swimming transition into a seamless race start sequence

Key Outcomes

Students will execute a safe and technically sound dive with improved consistency
Students will demonstrate effective underwater kick technique and appropriate breakout timing
Students will perform a complete race start sequence combining dive, underwater phase, and swimming stroke

Equipment & Resources Required

Swimming Pool

1 (minimum 2.5m depth for safe diving)

Ensure diving area is clearly marked and free from swimmers

Alternative: If shallow pool, adapt to sitting/crouching starts from poolside

Stopwatch

6-8 (one per pair/group)

Distribute to students for peer timing during practice

Alternative: Pool clock, smartphone timers in waterproof cases

Kickboards

15 (half class set)

Placed at pool edge for warm-up activities

Alternative: Pull buoys can be used for some drills

Rope

As per pool configuration

Ensure lanes are clearly defined and students know their allocated lane

Alternative: None - essential for safety and organisation

Sun Markers

Place at intervals to mark underwater glide distances (3m, 5m, 7m markers)

Alternative: Visual markers on pool deck

Key Vocabulary

Streamline

A body position where arms are extended overhead, hands locked, head between arms, and body fully stretched to minimise water resistance

Underwater kick

Kicking motion performed underwater after dive entry to maintain speed and momentum before surfacing

Breakout

The moment when a swimmer surfaces from underwater and transitions into their swimming stroke

Dolphin kick

A simultaneous up-and-down kicking motion with both legs together, creating a wave-like movement through the body

Race start

The beginning sequence of a competitive swimming race, including dive, underwater phase, and breakout

Momentum

The forward-moving force and speed carried from the dive through the underwater phase

Glide

The phase immediately after water entry where the swimmer maintains streamline position and travels forward using the power from the dive

Water entry

The point where the body enters the water during a dive, ideally at a shallow angle through the same hole

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic diving technique from poolside (Lesson 5)
Competent freestyle swimming over 25m
Understanding of streamlined body position in water
Basic water confidence and safety awareness

Current Skills

Refined diving technique with consistent body position
Underwater kick technique (dolphin or flutter kick)
Breakout timing to maximise momentum
Integration of dive, underwater phase, and swimming stroke

Next Steps

Competitive race starts from blocks
Advanced underwater techniques including tumble turns
Race-specific start strategies for different distances
Performance analysis and refinement

Milestone Indicators

Consistent clean water entry with minimal splash

Underwater glide distance of 5+ metres before kick

Smooth breakout transition without losing speed

Complete 15m in under 10 seconds from dive

Key Teaching Points

Streamline position is the foundation of all underwater swimming - arms locked overhead, hands together, body fully extended and tight
The dive is a controlled fall forward, not an upward jump - hands enter water first creating a hole for the body to follow
Maximise the initial glide phase before starting to kick - momentum from dive is faster than kicking
Underwater kick (dolphin or flutter) should maintain streamline position without breaking arm lock or body line
Breakout timing is critical - surface when momentum begins to slow, not when completely stopped
First stroke after breakout must be strong and immediate to maintain speed from underwater phase
Quality technique produces better results than rushing or forcing speed
In competitive swimming, the underwater phase can provide significant advantage - elite swimmers use up to 15 metres

Common Misconceptions

Misconception: 'Jumping higher off the edge makes a better dive.' Correction: A dive is a fall forward with controlled angle, not an upward jump. Height creates belly-flop risk and poor entry.
Misconception: 'I should start kicking immediately after entering the water.' Correction: Allow yourself to glide in streamline for 2-3 seconds first - your dive momentum is faster than kicking, so use it before adding kicks.
Misconception: 'Dolphin kick is the only proper underwater kick.' Correction: Both dolphin kick and flutter kick are valid. Dolphin kick is more powerful but harder to learn; flutter kick is effective and more familiar to most swimmers.
Misconception: 'I should stay underwater as long as I possibly can.' Correction: Surface before your momentum drops significantly. Staying under too long means you surface with no speed and have to rebuild it - breaking out with momentum is faster.
Misconception: 'A big splash means a powerful dive.' Correction: A big splash means energy wastage and poor technique. Clean entry through a small hole conserves momentum and creates faster underwater speed.
Misconception: 'My arms can come apart underwater to help me swim.' Correction: Arms must stay locked in streamline throughout the entire underwater phase. Breaking streamline creates massive drag and kills your speed.

SEN Adaptations

ADHD

Break skills into very small, manageable chunks with frequent active practice opportunities. Use high-frequency feedback and encouragement. Provide clear, specific short-term goals for each attempt (e.g., 'This dive, focus only on hand position'). Build in legitimate movement breaks between diving attempts. Use partner work to maintain engagement. Visual timers for activity durations.

dyspraxia

Allow additional practice time for motor skill acquisition. Break dive sequence into smaller steps, mastering each before combining. Use larger, more visible targets for spatial awareness. Provide consistent verbal cueing during execution. Reduce complexity of underwater kick (flutter only, not dolphin). Celebrate effort and small improvements. Consider video analysis for visual feedback on body position.

autism spectrum

Provide visual sequence cards showing dive steps in order. Maintain predictable lesson structure with clear transitions. Allow practice time without pressure or timing initially. Offer quiet zone at pool edge for breaks if sensory overload occurs. Use consistent verbal cues and signals. Advance warning of any loud noises (whistles). Clearly defined personal space during partner work.

visual impairment

Use brightly coloured lane ropes and pool markers for spatial awareness. Provide detailed verbal descriptions of all demonstrations with tactile modelling of body positions on pool deck before entering water. Buddy system with sighted partner for orientation and safety. Allow extra orientation time to familiarize with diving area and distances.

hearing impairment

Use clear visual demonstrations as primary teaching method. Establish visual signal system for start commands (flag or hand signal instead of whistle). Provide written or pictorial step-by-step guides for dive sequence. Ensure student can see teacher at all times for lip-reading. Use underwater visual markers for distance goals.

physical disability

Adapt dive start to sitting position on pool edge or use of pool hoist for safe water entry. Modify underwater kick to arm-pull only if lower limbs affected. Reduce distance expectations appropriately based on individual capability. Use flotation aids if needed for safety and confidence. Ensure accessibility of pool entry/exit points.

Cross-Curricular Links

English

Subject-specific vocabulary development, giving clear verbal feedback to peers, following multi-step verbal instructions, describing technique using precise terminology.

Maths

Measuring and recording underwater distances in metres, calculating improvements between attempts, timing using stopwatches (seconds and decimals), comparing performance data, working with averages of multiple timed attempts.

Science

Forces and motion - understanding drag and resistance in water, how streamlined shapes reduce friction. Human biology - cardiovascular response to exercise, breathing and oxygen use during underwater swimming, muscle function during different kick types.

Physics

Hydrodynamics - water resistance and how body position affects speed through water, angle of entry affecting splash and efficiency, momentum and its conservation during glide phase.

PSHE

Goal-setting and self-improvement, resilience when facing challenging physical skills, peer support and constructive feedback, managing nervousness and performance pressure, celebrating personal achievement rather than comparison with others.

Teacher Guidance

Positioning

Position on pool deck at diving area corner for maximum visibility of all diving activity, underwater phases, and waiting students. During swim sections, move to mid-pool deck position for observation of full lanes. Must maintain visual contact with all students continuously.

Observation Focus

Priority 1: Safety - watch for distress, excessive breath-holding, collisions. Priority 2: Technique - monitor streamline position, kick mechanics, breakout timing. Priority 3: Engagement - ensure all students actively participating and receiving feedback.

Intervention Points

["Step in immediately if student shows signs of breath-holding distress", "Intervene if diving technique poses safety risk (e.g., diving too shallow)", "Provide individual support if student is significantly struggling or losing confidence", "Stop activity if water space becomes unsafe due to crowding or organisation breakdown", "Offer additional demonstration or breakdown if multiple students not understanding technique"]

Demonstration Notes

Demonstrate each new skill both on pool deck (for body position) and in water (for movement). Use slow-motion demonstration first, then real-time. Show common errors alongside correct technique for contrast. If unable to demonstrate personally due to lesson management, use confident student as demonstrator under close instruction. Repeat demonstrations as needed - visual learners require multiple viewings.

Verbal Cues

•'Streamline tight - squeeze those arms to your ears!'
•'Glide first, then kick - use your momentum!'
•'Small, fast kicks underwater - quick, quick, quick!'
•'Surface when you feel yourself slowing - don't wait too long!'
•'First stroke strong and immediate - no hesitation at breakout!'
•'Hands enter first, body follows through the same hole!'
•'Toes pointed, body tight like an arrow!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Swimming pool with designated deep end diving area minimum 2.5 metres depth, clear water space of at least 3 metres in front of diving area, 15-metre marked swimming lanes

Surface Check

Pool water clarity verified (bottom visible), appropriate chlorine levels, water temperature 27-29°C for comfortable swimming, no floating debris or hazards

Equipment Safety

Safety Checks

•Stopwatches are waterproof or kept on dry pool deck away from water
•Lane ropes securely fastened and appropriate tension
•Diving area clearly marked and separate from general swimming areas
•Rescue equipment (reach pole, rescue tube) positioned at poolside within immediate reach
•First aid kit accessible on pool deck

Risk Management

Key Risks

•Shallow water diving - risk of head/neck injury if water depth insufficient
•Breath-holding underwater - risk of hypoxia if students attempt excessive distances
•Collisions between swimmers during diving or underwater swimming
•Slips on wet pool deck when moving to/from diving area
•Fatigue from demanding physical activity leading to compromised swimming ability
•Panic or distress during breath-holding underwater phases

Risk Mitigation

•Verify minimum 2.5m water depth in all diving areas before any diving occurs
•Only permit diving from poolside in designated deep end - no shallow water diving
•Strictly enforce one-at-a-time diving rule with clear water space checks
•Teach and reinforce proper breath-holding limits - surface before discomfort
•Maintain maximum 15-metre underwater distance in compliance with competitive swimming rules
•Ensure adequate rest periods between high-intensity diving attempts
•Establish and practice emergency stop signal (whistle blast)
•Position teacher for continuous visual supervision of all diving and underwater activity
•Ensure all students are assessed as competent swimmers (minimum 25m) before participating
•No running on pool deck - walking only with verbal reminders
•Buddy system during partner work for additional monitoring

Supervision & Emergency Procedures

Supervision Points

•Teacher positioned on pool deck at diving area with unobstructed view of all diving activity
•Visual contact maintained with every student in water at all times
•During diving rotations, scan all students including those waiting/recovering, not just active diver
•Monitor breathing patterns and fatigue levels throughout lesson
•Watch for signs of distress: prolonged underwater time, surfacing gasping, panicked movements
•Position allows quick access to water for rescue intervention if required

Emergency Procedures

Immediate whistle blast for emergency stop - all students hold position and look to teacher. If student in distress underwater: immediate entry and rescue using reach or swim rescue techniques. For injury: activate emergency action plan, assign student to call for help, provide first aid/CPR as required, ensure other students safely supervised and removed from immediate area.