A forward approach and take-off in diving is as unique as each divers' personality. So the question is, how many steps should a diver take in their forward approach?
The answer to the question is really, however many that you want! Depending on the competition, a diver should take as many steps as they need to both stay in balance, and get the most lift from the board to perform the dive in question.
Of course, the answer also depends on the type of competition in which you are competing. High school, NCAA and FINA rules are different, so the diver should make sure that they know, understand, and adhere to the rules of the competition.
FINA - USA Diving – AAU
If you dive in a competition that is governed by FINA rules – this includes all USA Diving and Amateur Athletic Union contests, the diver is not required to take a step prior to a hurdle and take-off. Additionally, any forward facing take-ff can be performed from a standing position.
High School and NCAA
If you are competing in a high school competition, you are required to take three steps and a hurdle in a forward approach. In NCAA diving competitions, divers can perform a forward facing dive with either a standing or running take-off, but require a minimum of three steps in a forward running take-off.
Do What is Comfortable
The key element is to work with is the most comfortable and effective. Most divers begin their career with a three-step hurdle. This is the easiest to master and when learning to dive, the coach and diver need to keep the hurdle as simple as possible.
Many divers also learn dives from a standing start, or a one-step approach and hurdle. If a diver can eliminate aspects of an approach that might cause problems, then that diver can concentrate on performing that dive properly. Once dive is mastered from a standing start, a diver might then move to a one-step hurdle; then on to a three-step hurdle.
Four or Five Step Hurdle
Once a diver becomes comfortable with a three-step hurdle, they might then begin to experiment with more steps. But be careful, this can be a bit of a double edged sword. While adding more steps to a hurdle can increase the speed and force that will be put into the end of the board - with the result that the board will flex more and give more spring, that extra speed and height may cause the diver to loose balance and control. When I diver looses balance and control all the height in the world will not help.
The result, a wild, out of control dive that will more than likely result in a out of control entry and low scores.
Balance and Control Versus Speed and Height
When deciding to learn, or change a forward approach, a diver should always consider the trade off between balance and control, versus speed and height. The best way to do this is practice the forward approach with different number of steps and varying degrees of speed to the end of the board.
Once a diver becomes comfortable with a certain number of steps, practice this approach and hurdle until it becomes second nature.
