How do you learn to dive into a pool?

Watching someone slip into the pool with a neat dive is one of those small, enviable skills. Plenty of adults never learned, or learned and then got nervous after a painful belly flop. It is very learnable at any age, step by step, but it is also a skill where safety comes first.

Safety before style

Diving headfirst into water that is too shallow can cause serious injuries. So the rules come first:

• Only dive where diving is allowed. Many pools have no-diving signs on shallow sections or ban diving altogether. Follow them, and follow lifeguards' instructions.
• Check the depth every time. Never dive into water you do not know, including lakes, rivers and the sea, where depth changes and hidden objects lurk.
• Know the guidance. Royal Life Saving Society UK guidance on diving says diving entries should only be made into water at least 1.5 metres deep with a forward clearance of 7.6 metres, from a standing start, and recommends at least 1.8 metres of depth when diving skills are taught. It also says venue notices restricting or banning diving must be followed.
• Learn with supervision. A swimming teacher or lifeguard who can see your angle is the best safety measure there is.

The same RLSS UK guidance notes that diving deeper than 1.5 metres can affect the ears, and that people with a history of ear problems should check with a doctor before diving.

The position you are aiming for

Every stage uses the same body shape:

• Arms straight overhead, upper arms by your ears.
• Hands together, one on top of the other, fingers pointing at the water.
• Chin tucked so your head is between your arms, not lifted to look forward.
• Hands go in first, then your head, then your body follows through the same "hole" in the water.

Practise this shape standing on the poolside before going near the water.

Stage 1: the sitting dive

Sit on the edge of the deep end with your feet resting on the side or the gutter. Take the arms-overhead position, lean forward, aim your hands at a spot a little way out from the wall, and topple in, pushing gently with your feet. Glide, then come up.

The sensation of going in headfirst is the main thing being learned here. Repeat until it feels boring.

Stage 2: the kneeling dive

Kneel on one knee at the edge, with the toes of your front foot curled over the edge. Take the same arm position, lean forward until you overbalance, and let your hands lead you in. Push gently with the front foot as you go.

Stage 3: the crouching dive

Stand with toes curled over the edge, knees bent deeply, arms overhead. Lean forward, aim your hands, and as you overbalance, push off with your legs so your body follows your hands in.

Stage 4: the standing dive

Stand with toes over the edge, bend your knees a little, swing or set your arms, push off and up slightly, and bring the hands together overhead as you enter. Aim for a shallow, smooth entry rather than a steep plunge. In many places, shallow racing dives are taught separately and only by coaches.

Common problems

• Belly flop: you entered flat, usually because your head came up. Keep your chin tucked and aim your hands lower.
• Going too deep: your angle is too steep. Aim a little further out, and push forward more than downward.
• Water up the nose: breathe out gently through your nose as you enter.
• Goggles slipping: press them on firmly or learn without them, as some teachers prefer.