Floppy Body

Question
Ive been diving for 3-4 years. Unfortunately, what keeps me from learning more complicated dives is that whenever I just enter the water, my body becomes floppy. I have tried pike saves but it makes me over-rotate. Could you please give me some tips?

Answer
Hi Vini -

The problem you are experiencing (floppy body) comes from your need to develop abdominal strength and flexibility. You need to do several different kind of sit ups on a regular basis. You also need to develop a flexibility in your shoulders so you can withstand the force of entering the water. When you enter the water head first, your stomach muscles should be tight, your back flat (not arched) and in your upper body, you need the flexibility it takes to be able to squeeze your head between your upper arms so when you hit the water you are completely tight.You also need to hit the water with your hands grabbed in such a way that one of your palms opens a whole for the rest of your body to got through.

There are two self tests you can do to check on the above suggestions. Lay flat on your back on a hard surface with your arms all the way over your head and your hands together like you would for an entry. Now have someone look at your lower back. If they can see a space between your lower back and the floor, then your lower back is too arched. Try pushing your lower back to the ground so there is no space between your back and the ground. This is what you should feel like when you hit the water. The other self test is stand up and again put your arms all the way over your head with your hands together. Now elevate your shoulders and try and squeeze your ears/head with your biceps. If you cannot do this, you need to develop the shoulder flexibility it takes to attain this position.When you hit the water with a space between your head and upper arms, the water will tear apart your grip/alignment and add to the floppy entry problem.

You mentioned that 'pike saves' make you over rotate. This is because you are probably doing it too early in the entry. This move should be done when you are completely underwater.Wait until your toes have gone under and then do the pike save.You should feel deeper in the water when the save is completed.

I am going to recommend a few websites to go to look at some educational material for you to consider buying:

www.usadiving.org - Click on 'Store' and then click on 'Educational Materials'. There you will find a wide array of reasonably priced books, dvd's and cd ROMs that will help you in your quest to be a better diver.

www.springboardsandmore.com - Look for a book by Hobie Billingsley that just came out about competitive diving. Very informative.

www.amazon.com - In the search box, type in 'Diving For Gold' by Ron O'Brien. Excellent info on how to improve your diving.

www.laurawilkinson.com - website of one of our Olympians diving in China this month. She has a video on abdominal strength and flexibility training.

Good luck with your journey in this great sport.

Tom Trapp