Swimming Drill Demonstration
Start in the water, hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water which the hands have made. Once the whole body is underwater kick for a few seconds ascend to the surface in a streamlined position to resume full stroke.