ࡱ> #` Tbjbjmm .I2F&&&&vvvvvv8vnw!yy(&z&z&zS|S|S|prrrrrr$ӵh;v}|@S|}}&&&z&z:}^&8&zv&zp}pdD^v&zy uYv6~&,D<!ΪB$LvS|Z|@|4!}S|S|S|S|S|S|!}}}}%n-DIn-&&&&&& Lifesaving-Competitive Dives Background Lifesaving athletes and their competency to dive from starting blocks has been the subject of debate following on a near-miss accident in 2008 in the run up to the RLSS UK Speed Championships. The accident highlighted the fact that currently there are no controls and standards for RLSS UK athletes related to diving from raised platforms. Regarding guidance "MHSSP-HSG 179" page 74 para 233 states "Starting platforms must only be used under controlled conditions and under the supervision of correctly qualified staff". Competitive Starts Having suffered similar criticism in the past the Amateur Swimming Association now has a strategy to cover education in competitive starts. Whilst the swimming guidelines are not entirely appropriate for lifesaving the guidelines can be adapted to suit our needs. The following controls are deemed essential: Blocks must comply with FINA regulations and be a minimum of 0.50m and a maximum of 0.75m above the water. Where this is the case competitive starts can be allowed where the water is a minimum of 0.90m. Lifesavers must have achieved the competitors starts qualification or be at that level of competence "in the opinion of the coach". The announcer for all competitions should declare the depth of the pool into which lifesavers are entering. Where there is doubt a lane should be set up to "test" the competence of lifesavers prior to acceptance into individual heats. RLSS UK Competitive Starts RLSS UK guidance is that such competence should be demonstrated by achieving the standard of the RLSS UK Competitive Start Award, which should be assessed by a level two coach. For Club, Branch, Regional and National competitions where no diving from blocks occurs, only sections 1 and 2 (highlighted in blue)need to be completed. However, any Lifesaver competing at any speed competition will need to complete all sections. As with the ASA if a Lifesaver suffers an injury while performing racing dives our insurers may request written confirmation of the competence of the Lifesaver and any training undertaken. It is therefore essential that both the club and the coach (who is the signatory and therefore personally responsible) keep records up to date regarding the competence and training of the Lifesavers. The RLSS UK Competitive Start Award is designed to assess: The Lifesaver's ability to perform a safe racing dive into deep water from the side of the pool The Lifesaver's ability to perform a safe racing dive into deep water from a starting block The Lifesaver's ability to perform a safe racing dive into shallow water from the side of the pool The Lifesavers ability to perform safe entries in all the above whilst wearing a rescue tube The Lifesavers ability to perform safe entries in all the above whilst fins The Lifesaver's ability to perform safe entries in all the above whilst wearing fins and wearing a rescue tube Competitive Start Award From the Poolside at the Deep End of the Pool (Minimum water depth 1.5m, maximum freeboard 0.38m) Under normal starting conditions:- perform a shallow dive followed by a glide of at least 5m perform a shallow dive followed by a Frontcrawl leg kick to the surface perform a shallow dive followed by a Dolphin leg kick to the surface From a Starting Block at the deep End of the Pool (Minimum water depth 1.5m, recommended height of starting block from the water 0.5m, maximum height of the starting block from the water 0.75m) perform a shallow dive followed by a glide of 5m perform a grab start followed by a Frontcrawl leg kick to the surface perform a grab start followed by a Dolphin leg kick to the surface perform a wind up start WARNING: The swimmer must not be permitted to undertake the remaining sections of this award until the preceding skills have been successfully accomplished. From the Poolside at the Shallow End of the Pool (minimum water depth 0.9m, maximum water depth 1.3m, maximum freeboard 0.38m) Under normal starting conditions:- perform a shallow water dive followed by a glide of at least 5m perform a grab start followed by a Frontcrawl leg kick to the surface perform a grab start followed by a Dolphin leg kick to the surface perform a wind up start perform a track start followed by a glide of at least 5m From a Starting Block 13.perform a wind up start with a glide of at least 5m 14. perform a grab start with a glide of at least 5m 15.perform a track start with a glide of at least 5m 16.perform a minimum of three additional starts, under normal starting conditions WARNING: The swimmer must not be permitted to undertake the remaining sections of this award until the preceding skills have been successfully accomplished. From the Poolside at the Deep End of the Pool (Minimum water depth 1.5m, maximum freeboard 0.38m) 17. perform a shallow dive followed by Frontcrawl kick to surface wearing a rescue tube 18. perform a shallow dive followed by Dolphin kick to surface wearing a rescue tube From a Starting Block at the deep End of the Pool (Minimum water depth 1.5m, recommended height of starting block from the water 0.5m, maximum height of the starting block from the water 0.75m) 19. perform a grab start followed by a Frontcrawl leg kick to the surface wearing a rescue tube perform a grab start followed by a Dolphin leg kick to the surface wearing a rescue tube 22. perform a grab start followed by a Frontcrawl leg kick to the surface wearing fins perform a grab start followed by a Dolphin leg kick to the surface wearing fins perform a grab start followed by a Dolphin leg kick to the surface wearing a rescue tube and fins IMPORTANT NOTES - Teachers and coaches must stress the inherent dangers of diving to all lifesavers - The RLSS UK Laws relating to starting procedures must be fully explained to all Lifesavers - These Awards may be taken over a number of sessions, but must follow the order as outlined - All lifesavers should have achieve the standard set out in the Rookie Diving Bolt On before attempting the Competitive Start Award - It is strongly recommended that a level two coach lead this award, where a level two coach (ASA is acceptable) is not available a TA who is fully conversant with the teaching notes provided and has a high level of experience and understanding of Lifesaving Sport may substitute. Technical guidance notes Diving from the Side of the Pool (Plunge Dive) Developing basic/introductory dive skills from the side of the pool.  Prior to teaching any dive, participants should have developed the core aquatic skills, confidence and competency in the following areas before progressing towards a plunge dive: In the water practices From the poolside feet first From the poolside head first The depth of the dive will be affected by: The height from which the dive is made higher will be deeper; The angle of the entry a steeper entry leads to a deeper dive; Flight distance a short flight leads to a deeper dive; The strength and drive from the participants legs.  Before teaching any head first entry from the side of the pool the Teacher should always be aware of the depth of water the participant is to dive into and inform the participant of this depth. Teaching Tips  Components of the Dive Stance Entry Recovery Stance A lifesaver should strive for a stance that maintains balance and a comfortable position. Keeping their centre of gravity just behind the front of the block will allow for a quick start. FaultCorrectionBody falls forwards; off-balance.Place feet shoulder-width apart. Grasp edge firmly with toes to prevent foot slippage while maintaining balance with arms; hips serve as centre of gravity.Head above arm level.Lock hands and lock head extend arms beyond head, and stretch and straighten arms. Upper arms should push in on sides of head (above ears) to protect the head.Poor push-off on drive from wall.Make sure the knees are bent and straighten on the push to achieve a long flight practice torpedoes off the wall and sit dives with a strong push-off Entry This comprises of two sections; take off and rotation. Take off is directly related to the speed off the blocks and is affected by the reaction time on hearing the starting signal and the amount of force applied by the lifesavers legs. The rotation allows the body to enter the water head first; the most common of these is the piked position (bending at the hips while the rest of the body remain straight). FaultCorrectionBelly flop head and chest enter the water first.Head must remain down ears squeezed between arms. Protect head and, for a streamline body, enter hands first. Make sure legs push off firmly, not just fall forward.Body crumples on entry.Keep arms extended overhead until past maximum depth of the dive. Keep body in a stretched position.Water enters the nose and/or mouth.Begin exhaling or humming a moment before the head enters the water.Dive is too deep.Lessen angle of entry by aiming for a point further from the diving surface. Obtain more forward drive from the legs. Arching of the back and use of hands and arms to steer up immediately following entry. Recovery FaultCorrectionWater enters nose and/or mouth.Continue to exhale or hum to counteract water pressure.Hands separate, leaving head exposed whilst still heading downwards.Keep hands locked together, with arms extended beyond the head, until well into the upward phase of the underwater pathway. Steer up.Specific Starts Grab StartThe Ready Position - Stand on the block.Take Your Marks - Place feet about shoulder width apart, with toes curled over the edge. - Swimmer bends forward, back curved and grabs the edge (inboard or outboard of the feet). - Head tucked down near knees, looking at water just beyond the starting block / pool side. - Legs remain relatively straight and the hips high.Go - The Swimmer tips their body quickly forward and pulls their hands against the block, causing the elbows and knees to flex. - The Swimmer is now ready to explode into the lunge of the dive. - The feet and legs drive outwards and upwards - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards and upwards flight path.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. Track StartThe Ready Position - Stand on the block.Take Your Marks - Place one foot at the front edge of the block, with toes curled over the edge and the other foot about 25cms behind. - Knees should be flexed and the hips high. - The weight should be over the front foot, the centre of gravity needs to be slightly further back than with the grab start. - Swimmer bends forward, back curved and grabs the front edge of the block, about should width apart. - Head tucked down near knees, looking at water just beyond the starting block / pool side.Go - The Swimmer pulls upwards bring their centre of gravity forward. - The elbows and knees flex, allowing for more force to be applied to the block. - Using the front foot the swimmer drives upwards and outward. - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards and upwards flight path. - The trailing leg should be lifted toward the leading leg.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. Wind Up StartThe Ready Position - Stand on the block.Take Your Marks - Place feet about shoulder width apart, with toes curled over the edge. - Swimmer bends forward, head tuck between arms. - Finger tips pointing at water just in front of block / pool side. - Eyes looking at water just beyond the starting block / pool side. - Legs remain relatively straight and the hips high.Go - Arms circle in a long arc from their starting point upwards then backwards. - Arms remain straight throughout. - The head should be lifted - As arms move knees should flex. - Arms move round passed the hips, finishing with hand pointed at the water. - As arms complete their movement, feet and legs drive outwards and upwards - Head drops and legs extent - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards and upwards flight path.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position. - Hands should enter water first.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. Track Start with Rescue TubeThe Ready Position - Stand on the block.Rescue Tube Position - Rescue Tube can either: - be held in one hand (with rope coiled in hand) to be released just before entry into the water Or - be held in position on the back by the rope - At no point should the rope hang downTake Your Marks - Place one foot at the front edge of the block, with toes curled over the edge and the other foot about 25cms behind. - Knees should be flexed and the hips high. - The weight should be over the front foot, the centre of gravity needs to be slightly further back than with the grab start. - Swimmer bends forward, back curved and grabs the front edge of the block, about should width apart. - Head tucked down near knees, looking at water just beyond the starting block / pool side.Go - The Swimmer pulls upwards bring their centre of gravity forward. - The elbows and knees flex, allowing for more force to be applied to the block. - Using the front foot the swimmer drives upwards and outward. - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards and upwards flight path. - The trailing leg should be lifted toward the leading leg.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. Grab Start with Rescue TubeThe Ready Position - Stand on the block.Rescue Tube Position - Rescue Tube can either: - be held in one hand (with rope coiled in hand) to be released just before entry into the water Or - be held in position on the back by the rope - At no point should the rope hang downTake Your Marks - Place feet about shoulder width apart, with toes curled over the edge. - Swimmer bends forward, back curved and grabs the edge (inboard or outboard of the feet). - Head tucked down near knees, looking at water just beyond the starting block / pool side. - Legs remain relatively straight and the hips high.Go - The Swimmer tips their body quickly forward and pulls their hands against the block, causing the elbows and knees to flex. - The Swimmer is now ready to explode into the lunge of the dive. - The feet and legs drive outwards and upwards - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards and upwards flight path.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. Grab Start with FinsThe Ready Position - Stand on the block.Take Your Marks - Place feet so the fins meet, with toes as far over the edge while still remaining balanced. - Swimmer bends forward back curved and grabs the edge outboard of the feet. - Head tucked down near knees, looking at water just beyond the starting block / pool side. - Legs remain relatively straight and the hips high.Go - The Swimmer tips their body quickly forward and pulls their hands against the block, causing the elbows and knees to flex. - The Swimmer is now ready to explode into the lunge of the dive. - The legs drive outwards (on upwards) - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards flight path.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. - Leg action should be smooth with a straight leg. Grab Start with Fins and Rescue TubeThe Ready Position - Stand on the block.Rescue Tube Position - Rescue Tube can either: - be held in one hand (with rope coiled in hand) to be released just before entry into the water Or - be held in position on the back by the rope - At no point should the rope hang downTake Your Marks - Place feet so the fins meet, with toes as far over the edge while still remaining balanced. - Swimmer bends forward back curved and grabs the edge outboard of the feet. - Head tucked down near knees, looking at water just beyond the starting block / pool side. - Legs remain relatively straight and the hips high.Go - The Swimmer tips their body quickly forward and pulls their hands against the block, causing the elbows and knees to flex. - The Swimmer is now ready to explode into the lunge of the dive. - The legs drive outwards (on upwards) - The arms extend upwards and forwards - Finger tips point at point of entryThe Flight - The Swimmer launches from the blocks in an outwards flight path.Entry and Follow Through - The Swimmer needs to try to enter the water as cleanly as possible and maintain a good streamlined position.Initiating the Stroke - As the Swimmer feels their body slowing down, the kick is initiated. The arm action starts just prior to their head reaching the surface of the water. - Leg action should be smooth with a straight leg.     Page  PAGE 12 of  NUMPAGES 12 Check that the water depth is appropriate. Remember that the height of the dive affects the depth of the dive. Progressively increase the height of the dive. The angle of the dive affects the depth of the dive aim for a long flight to decrease angle of entry. Drive should be from the legs. Awareness of resurfacing technique. The hands and arms should be kept above the head throughout the dive during streamlining until the stroking is started (Lock hands, lock head, steer up). Progression and adjustments to teaching points depend on body size, body shape and ability. 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