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Kneeling Head-First Entry

The next step after a sitting entry: from one knee at the edge of the deep end, lean in hands first.

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

Set up

With your coach beside you, kneel on one knee at the edge of the deep end.

Core: A dive you know. Beat your own quietest entry.

Ages
7 and up
Time
10 min
Space
Pool
Bring
Deep water, diving coach
Level · skill
Beginner · Entry

The steps

How it works

  1. With your coach beside you, kneel on one knee at the edge of the deep end.
  2. Curl the toes of your front foot over the edge.
  3. Make your flat grab with arms tight by your ears.
  4. Lean forward until you fall in hands first; do 6.

Coaching point

Hands first, chin in.

Safety: Only 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 at a home or hotel pool, never in shallow water, never alone.

Make it fun

Play it, don't drill it

Game version

Quiet-entry game: a partner watches from the side and gives a thumbs-up for a straight line and a small splash. Swap. Only dives your coach has cleared.

Challenge

Pick a level: Less (feet-first from the deck), Core (a dive you know), More (the same dive from higher, with your coach’s OK). Beat your own quietest entry.

Story

You are a needle slipping into the water without a ripple.

My best

Beat your own count

Beat your own quietest entry. Only your own number counts: today against last time.

Practice makes progress

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