Stand at attention at your starting position on the board, walk to the end, and turn around, with your back to the pool, make sure that you are steady
and comfortable not being able to see the water. Take some deep breathes to calm yourself down if you are nervous.
When you are settled; back one foot, then the other, over the edge of the board, keeping your weight entirely on the balls of your feet. Extend your arms
straight out to the side at shoulder height to help maintain your balance.
Now this is the time to calm yourself down and prepare for the task at hand. Make sure you have done all the previous steps. After you have relaxed
yourself get ready to go. This is a very important step and should no be overlooked, if you are anxious or nervous in anyway you should take some time to calm yourself down. You might hurt
yourself if you do not follow the proper preparation procedures.
Raise your arms to a point slightly above your head while pushing down with your toes. This should depress the springboard while giving you upward lift.
Drop your arms back down to your sides while bending your knees. This action gives a deep bend to the springboard, preparing it to propel you upward. Swing your arms forward and upward, without
letting them pass behind your head, while extending your legs to jump up and out. Lift your chest up and tilt your head slightly back as you enter the air.
Lift your legs to your chest and drop your arms down to wrap around your shins. This tucking position will cause you to spin backward. Thrust your legs
away from your body as you reach the 3/4 point of your spin, and straighten your hips and knees. Place your arms straight at your sides.
Keep your body in a vertical line and your arms raised straight to the ceiling as you enter the water feet first with your toes pointed.
Congratulations, you have just succesfully completed a back flip dive!
