How To Do A Back Dive Tuck (201C): Jump, Kick Placement, and the Kickout Sequence
The back dive tuck (201c) has a reputation for being a simple dive. Although, It takes body control and precision in every single movement.
In this video breakdown I go through six divers from beginner to a 10-meter platform expert, covering what changes at each level and why the jump and kick placement matter more than almost anything else on this dive.
Watch the full video here:
3 Key Fixes for Your Back Dive Tuck
1. Arms Behind the Ears, Stay on Top of the Board
Back dive tuck and pike are lower-body dives more than upper-body dives. The upper body should stay relatively stable throughout the takeoff while the legs do the work.
If you're lighter or younger and struggling to move the board, the temptation is to lean backward and use the shoulders to get the rotation going.
Resist that.
The best thing you can do is keep your eyes locked on the end of the board or a spot near the fulcrum, and get your hands and arms behind your ears on the takeoff.
That arm swing coming throuhg past the ears without the shoulders pulling is where the initial rotation comes from.
Extend fully off the board before your knees start to come up. Wait for the board to push up past horizontal.
Then bring the legs into the tuck. The longer you stay extended, the higher you get, and height is time to show it off and set up a controlled entry.
Diver Guy's Tip: A great drill for this is back jumps where you tap the board with your fingertips as you go by. You have to finish the jump with straight legs, extended through the ankles and knees.That drill teaches extension and arm-shoulder independence at the same time while getting divers comfortanle with staying on the board longer.
2. Show the Tuck
This is one of the most overlooked details on the back dive tuck, and it's something coaches and judges thend to notice.
A lot of divers get lazy when it comes to grabbing their legs. The tuck, therefore, isnt defined and as crisp as it could be.
Get into a deep tuck and actually grab your shins for a split second. Show the position clearly. This is one of the easiest ways to differentiate yourself, especially if you pair it with a strong and controlled kick.
3. Kick Placement
Kick placement is very important on this dive. Where you kick determines where you end up and because you continue to rotate as you fall, you have to account for that rotation in your kick target.
On one meter, kicking to about 1 o'clock works. On three meter, you want to kick closer to 1:30 or 2 o'clock because you have more fall time and will continue rotating further. On 10 meter platform, the target is even more horizontal. Knowing your board and your kick target is what separates a controlled dive from a guessing game.
The kickout sequence matters just as much as the target.
The right order is: kick and look at your toes, look for the water, then slide the arms through for the grab.
Divers who start moving the arms before the head looks back get the upper body stuck in an awkward position and end up with hands too far in front of the face.
Diver Guy's Tip: If you're going over, it's very hard to save a dive that's too far past vertical. But if you kick short, you can pull (get archy) for the entry and cover it mostly. When in doubt, kick slightly short and pull if you have to.
Watch the Full Breakdown
In this video I go through six divers including a 10-meter platform back dive tuck that shows what total control of the kickout and entry looks like, plus underwater footage showing the swim and knee save in action.
On the Entry
For the grab and entry on back dive tuck, hands need to get all the way back to behind the ears, shrugging up toward the water.
Keep the hands close to the body on the slide. Don't let them go out too far in front of your face, which carries momentum over.
Lock out airtight, head squeezed between the arms, and swim hard and wide the moment you hit.
Final Takeaways: Back Dive Tuck Done Right
If you're working on your back dive tuck and want personal feedback, I offer virtual coaching for all skill levels. Send in your video and I'll send back drills, voiceover notes, and technique corrections.
Click here to learn more about virtual coaching
Got questions? DM me — I answer every one.
Good luck and I'll see you on the next dive! - DG