1. During
the pressing action, angle the body very slightly forward. Keep eyes focused
on the anticipated entry point.
2. As arms
reach overhead, they are shoulder-width apart with palms facing forward.
3. Torso
hollows, and as legs extend, with knees straight and feet/toes pointed,
shoulders round upward and slightly forward and the hands throw forward and
downward, thereby creating enough angular momentum to be directed into a
somersault.
4. With the
torso and arms rounded slightly forward, the hips have room to ascend.
As the hips ascend (resulting from the combination of rounding upper
body forward, relaxing the abdominal and hip area, and allowing the board to
push the lower body into the air), simultaneously draw the straightened legs
slightly in front of the body line toward the chest and bring the arms forward
and downward to continue the forward rotation.
5. Bring
arms forward and downward, then in toward body, bending the elbows and
preparing the hands to grab the legs for the pike.
6. Establish
the pike position with body bending at the waist only, with each hand clasping
a leg at or above the calf. Squeeze
the pike such that the chest makes contact with the legs.
7. Maintain
the pike position until the hips have made a complete revolution.
8. Extend
the legs/body in the following manner to slow rotation and gain control for
entry into the water.
9. Kickout
Style and Entry
a.
Press out -- extend the
legs forward and downward from the hips, with the toes pointing at an angle
that maintains control of the rotation (too far up causes the rotation to slow
too much and the dive to get “stuck;” too far down causes the dive to
over-rotate uncontrollably. At
the same time, pull the upper body slightly upward and backward, against the
direction of rotation. Finish
pressing the legs down so the body is straight, with arms at sides, and the
entry line is slightly short of vertical.