1. During
the pressing action, angle the body a bit forward, with the chest slightly in
front of the hips/toes. Keep eyes focused on the anticipated entry point or
other desired spot.
2. As the
straightened arms reach overhead, they are shoulder-width apart with palms
facing either inward or forward. The
arms extend fairly far behind the ears.
3. Lower
torso remains hollow, while chest and shoulders open slightly, and, as legs
extend, with knees straight, balls of feet push downward and backward into the
board, creating an equal and opposite reaction carrying the body upward and,
combined with the arms/upper body positioning, forward, while creating enough
rotation for the somersault to be done.
4. As the
legs complete their extension, lift hard from the tops of the feet and and the
hips while dropping the arms smoothly into the set position, before the feet
leave the board, thereby minimizing excessive movement during the dive.
Alternatively, the arms may drop back down in front of the bodyline
after takeoff as a means of controlling the rate of rotation of the
somersault.
5. During/after
the setting action, the amount of opening of the chest/shoulder area may be
adjusted to control the rate of rotation (opening chest more causes arch and
slows the rotation, while closing the chest more speeds up the rate of
rotation. The muscular actions of
“pulling the chest” or dropping the arms below the set position can speed
up the rotation). Such
adjustments should be very small and not affect the smooth flight of the dive.
If the drop-down method is employed, the timing of the arm drop will
control the rate of the somersault.
6. After the
set, or throughout the arm drop, the head stays aligned with the chin neutral
throughout the flight of the dive. Sight
the water to calculate best way to achieve a slightly short angle of entry.
7. Set
position is maintained until, or the arm drop is performed such that, the body
has almost completed a full revolution and is just short of vertical.
Utilize the midsection to press the legs slightly in behind of the
body/vertical entry line so the somersault slows rotation.
8. If a set
position is used, regain a hollow upper body and locked midsection while
moving the arms laterally from “set” position until they are down at the
sides. If an arm drop style is used, maintain a hollow upper body and locked
midsection while moving the arms until they are down at the sides
9. Continue
pressing the legs slightly in back of the vertical entry line.
10. Align
the body for a drop to the water that results in an entry line just short of
vertical.