Sitting dive: Sitting on the edge of the pool, learners place their feet on the wall, chin on the chest and extend the arms to squeeze the ears. Roll forwards bending at the waist, as they start to fall forwards push off the
pool wall with both feet, extend and glide under the water.

Dive: Feet can either be hip-width apart or one in front of the other, toes on the edge and chin on the chest. Extend the arms to squeeze the ears. Learner bends at the waist, and as they start to fall forwards, bend the knees and push up and outwards off the poolside. Extend and glide under the water in a streamlined position.

Ensure learners protect their heads by keeping arms extended and hands together.

The emphasis is on rotation of the learner from the side into the water. Where the pool is at deck level, the learner must still perform the rotation from the side into the pool, resulting in a streamlined entry.