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Back Takeoff Balance

Stand backward at the end of the board and press into a straight feet-first back jump with your coach.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

With your coach watching, stand backward with your heels just over the end.

Core: From a low step. Beat your own tallest finish.

Ages
14 and up
Time
15 min
Space
Pool
Bring
1-meter springboard, deep water
Level · skill
Advanced · Takeoff

The steps

How it works

  1. With your coach watching, stand backward with your heels just over the end.
  2. Arms by your sides, balance on the balls of your feet.
  3. Swing your arms up and press, leaving the board straight up.
  4. Enter feet first and away from the board.
  5. Do 6 to 8.

Coaching point

Balance first, then press.

Safety: Only on a board or platform with a diving coach watching, in water your coach has checked meets the diving depth standard (about 12 feet under a 1 yard (1 m) board). Never in shallow water, never alone.

Make it fun

Play it, don't drill it

Game version

Takeoff statue: on dry land, practice the takeoff and freeze in the shape while a partner gives a thumbs-up for tall posture. Swap.

Challenge

Pick a level: Less (on the deck), Core (from a low step), More (with your coach watching at the board). Beat your own tallest finish.

Story

You are a spring that launches and holds its shape.

My best

Beat your own count

Beat your own tallest finish. Only your own number counts: today against last time.

Practice makes progress

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