DOS OR DIVE

.SEKORTS DNA ,SEVID ,STAOLF

9102 REBMECED / 10 EUSSI

TAMAYO, ALEXANDRA YMARIELLE A.

1NUR2
Acknowledgement
I WOULD LIKE TO THANK MY

CLASSMATES, ESPECIALLY RANIA

ASISTIN AND MONIQUE MAMALIGSA FOR

ALLOWING ME TO TAKE PICTURES OF

THEM DURING THE SWIMMING CLASS

FOR THIS OUTPUT. I WOULD ALSO LIKE

TO THANK OUR PROFESSOR, MA'AM

LUISA BELA-ONG, FOR TAKING CARE OF

US DURING THE WHOLE SEMESTER. YOU

TAUGHT US  EFFICIENTLY  ABOUT THE

BASIC SWIMMING TECHNIQUES AND

MADE SURE WE ENJOYED EVERY CLASS

MEETING.

2
Table of Contents
2 10
acknowledgement Sitting dive
4 12
Floating Sequence kneeling dive
6 14
freestyle Standing dive

7 15
Backstroke tumble turn
17
author & resources
4
6
7
 ving
Di
S I T T I N G

K N E E L I N G

S T A N D I N G
10

Sitting Dive
A sitting dive allows you to get comfortable entering the
water headfirst from a close distance to the surface.
Provided below are the steps on how to do the sitting dive.

01
Sit at the edge of the pool with

your feet in the water and

against the wall.

02
Put your arms up in a

streamline position with your

hand over the other and make

sure that your biceps are

behind your ears.

 11

03
Bend your upper body

forward and downwards

so your arms are close to

the water. Look down on

your stomach to keep

your head tucked.

04
Lean forward while

maintaining a curved

back. Let yourself fall

freely.

05
Your fingers should enter

the water first to avoid

falling flat into the water.

Push yourself against the

wall and extend your

legs.
12

Kneeling Dive

1 Position yourself as close to

the edge of the pool as

possible.

2 Kneel on one knee, resting it

near the edge of the pool. The

leading foot should have its

toes curled onto the edge of

the pool. (Do not sit on your

leg!)

3 Position your arms in a

streamline position and keep

it straight. Remember to tuck

your head. 

4 Slowly lean forward. Use your

feet to "stand up" and push

yourself into the water.

13
14

Standing Dive
STEP 2: STEP 1:
Stand with your feet
Place your arms in a
slightly apart with
streamline position
toes curled over the
above your head,
edge of the pool.
with your biceps

touching your ears.

STEP 3:
STEP 4:
rty
pa
Bend your knees slightly, Look into your

and stay relaxed so that stomach for your

you won't fall flat into chin to stay tucked.

the water. Bend your upper

body towards the

water.

STEP 5:
Push yourself off the

gutter by jumping into

the water, entering the

water fingers first.

 HOW TO DO A
TUMBLE TURN

STEP 1
Start in a streamline position with
your hand over the other. Tuck
your chin to initiate a smoother
forward flip.

STEP 2
Launch yourself into the water and
quickly tuck your head under and
curl your upper back. Allow the
rest of your body to follow the
momentum. Your bottom will come
out of the water as you turn.

STEP 3
As you roll, tuck your knees in so
they’re almost touching your chin.
You’ll need to use your arms help
bring you round.

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 STEP 4
Uncurl only when you have touched
the pool wall with your feet. Bring
your arms up again in a
streamline position with your hand
over the other.

STEP 5
As soon as your feet are planted,
push off from the wall. As you move
away, overlap your feet slightly
and pointing your toes.

STEP 6
Twist your body to end up on your
front again.

16
Author
ALEXANDRA YMARIELLE A. TAMAYO

1NUR2

Resources
SWIM TRAINING: TEACH YOURSELF TO

TUMBLE TURN. (2014). RETRIEVED FROM

TRIRADAR.COM

GOODWIN, D. (2014). STEPS FOR

LEARNING HOW TO DIVE. RETRIEVED

FROM AQUAMOBILESWIM.COM

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DOS OR DIVE