How to Dive in Swimming


Competitive Dive/Start

We all know how important a swimming start is in a race, it can be the element between winning and losing and is essential for having a good race.

In order to master everything in swimming you got to have a great start!


1. Starting Position

Once you are on the blocks you got to take the best position, in order to get the best propulsion from it.


One foot should be on the front while the other one on the back like this:dive start swimming, how to dive, dive in freestyle, dive from blocks

The back foot should be align with your hips

*If your block has a wedge make sure you don’t have it too far back. Somewhere align with your hips it is recommended

Finger & Toes

The front foot and hands should be on the edge, your toes and fingers grabbing the block.


Your hips should be the highest point of the body.

This will help you get all the power to the front when you push from the blocks.


2. The Push

After the “take your marks” command, tense all your muscles and stay very alert.

When you hear the beep its time to push and move forward.

The main thing is to stretch your whole body.

Arms, Feet

When you hear the Beep, at the same time your hands will pull backwards and your feet will push straight.


After your strong push from the blocks its time to create a streamline.

Bring your arms in front of your head, do a streamline and get your to legs together.

Front Foot

Your front push will generate must of the speed so remember to push strong.

Push straight like you want to get to the other side of the pool, do not push up or down.

dive start swimming, how to dive, dive in freestyle, dive from blocks, swimming diving, start swimming dive

3. The Entry

It is very important to tight your whole body into a straight streamline.

dive start swimming, how to dive, dive in freestyle, dive from blocks, swimming diving, start swimming dive, streamline start

After you jump horizontally let gravity pull you down to the water just make sure your arms are straight and tight.

*Entering your legs in the same spot where your arms passed is hard to do but is the best way to create less drag and enter with more speed.


When your body enters the water change the direction of your body to horizontal again.

By Mauricio & Raul Uranga last update Jun. 23, 2020

This is it!

Hope you learn a lot about swimming starts.

Remember to keep on practicing and never stop learning.

If you have any questions or just want to say thank you, go to our comments section! 

Swim Fast! 

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Selma Kelly
Selma Kelly
1 year ago

Why do race swimmers dive so “deep” into the water when they push-off the block? Going to deep means you waste crucial seconds. When I raced in Sydney Australia as a kid, I won 1st place twice by “skimming” across the top of the water. While everyone else was still climbing back up to the surface I was already ahead. This method put me 5 lengths in front of everyone else. Or … Is the deep dive after push-off mandatory here?

2 years ago

every time i dive i loose my swimming glasses and need to stop to but them back 🙂

2 years ago
Reply to  alfa

Press them on so you feel them suction on around your eyes and they won’t come off.

Sonjia Serda
Sonjia Serda
2 years ago

how to dive without blocks, just off the deck

Sonjia Serda
Sonjia Serda
2 years ago
Reply to  Sonjia Serda

saw the answer belowe, but what if you don’t want to dive deep?

ruchikorn nakbua[coach Gai]
ruchikorn nakbua[coach Gai]
3 years ago

firstly I like to say thanks for share this.
Your teaching clip is really benefit me to teach kid and adults too.
Thanks again

3 years ago

What if we don’t have a starting block?

Raul Uranga
3 years ago
Reply to  Leah

You can practice from the edge of the pool, the main things to work on you don’t really need a block, like the starting position, the streamline position when you jump to enter the water (very important), the angle that you enter the water, and the jump itself.
Hope that helps! 🙂

Sonjia Serda
Sonjia Serda
2 years ago
Reply to  Raul Uranga

what if you don’t want to dive deep

Crystal Smith
Crystal Smith
2 years ago
Reply to  Leah

You do the same but on the side of the deep end of the pool