How to Dive Off the Block Faster & Stronger

The fastest you’ll ever move in a swimming race is when you dive off the starting block. Elite swimmers can reach speeds over 10 kilometers per hour off the start!

A great dive can be the difference between looking like a dolphin underwater off the start and becoming a belly flopping legend. To help you achieve dolphin status, we’re breaking down four different start variations, plus a few drills you can use to improve your explosiveness.

Chapters:
0:00 Intro
0:26 Dive Analysis
10:49 Diving Drills


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About Coach Fares:

[SteveFriederang]

This is so great.
Not a critique at all, but I can teach you the "lean" start I had swimmers doing long before we thought of the track block.

There is no reason, if you have either really long arms, or those side bars few seem to understand, to have to pull on the block to be at the right angle to drive the legs. I'll try to remember to do a video at my Competitive Swimmer Magazine Camp in August for you. Feel free to show up too -- It's August 1-4 at Riverside Community College; 9-5:30.

[nancytripp]

Ooh I see why Aristotle said: 'Well begun is half done'. Thanks ProFares for tutoring us the starting off with the perfect one, then more likely to do well and be ahead.

[bakkujp]

It's really helpful video for my son.
He loves this channel so much.

[darealmiao]

The one leg dive is much more difficult than it looks 😬

[herediadev]

This is awesome! Very detailed!! I just want to go and practice!! Many Thanks!!

[astronovasandmyths]

i’ve been binge watching all your videos because swim season starts in a few weeks and i’ve been out of commission for months (sadly)

[gmblvpb]

Fares, love your videos! My kids are 10 and 7 and doing swim team--I'd love to see some videos tailored to kids. You're inspiring me to swim for fitness too and once I get going I will look into your app.

[sanjitraha]

Which foot should be placed back the dominant foot or the non dominant foot?

[jorgerivero]

So useful Fares. Just a comment: I have seen that most world class swimmers just rest their toes in their back foot, they dont rest the whole back foot as you show. Can you comment on this please?

[emersonoliveria]

Boa noite!
Este vídeo tá top, parabéns!
Vou mostrar ao meu filho que faz natação, pois ele tá evoluindo muito. Ele precisa só de competição.

[afaonfezi]

why u can't speak persian🥲🥲🥲🥲my engilish is very bad but ur video is very good😚tnx a lot ⭐️⭐️⭐️

[colinwu]

Not to critisise, but I beliieve what u said about elite athletes dive with that angle, is incorrect. Diving in at that obtuse, almost curved angle will cause ur legs to flop on the surface of the water. This creates drag like crazy and slows u right down, and it's not a clean entry. Ur entire body must be straight and enter in one hole in the water, otherwise anything else will slow u down. Watch any Olympic race replay. None of them dive like that with that angle. Other than that, this video is great!