Mastering the Front Dive Straight: Pro Tips, Common Mistakes, and Gear You’ll Need

The front dive straight might look simple — but doing it well takes timing, strength, and total body control. 

In this guide, I’ll break down how to execute the front dive straight with proper form, highlight common mistakes I see as a coach, and show you how even small details like arm position and board timing can make or break your dive. 

Whether you’re a beginner, a parent of a diver, or an aspiring collegiate athlete, this article will help you level up your technique.

The 3 Most Common Beginner Mistake

1. Leaning Too Early Off the Board

A rushed takeoff leads to poor height and bad distance from the board. Most beginners lean forward too early, reducing the pop they get from their legs.

2. Bent or Misdirected Arm Circles

Your arms should finish high and close to your ears. Watch for bent elbows or early movement outward before leaving the board — it affects your alignment in the air.

Diver Guy’s Tip: Practicing your arm circles on dryland using mirrors can help build muscle memory.

3. Arching Too Much or Too Early

A flat, hollow core position creates clean lines and better control. Arching mid-air or scooping for the entry throws off timing.

Pro Technique Breakdown

Watch this 101A video for a full breakdown on how to do it well!

What the Experts Do (Greg Louganis Breakdown)

• Long arm circles with stable shoulders
  
  

• Backward heel pop for optimal distance
  
  

• Patient rotation with lateral arm close on entry
  
  

If you need help with any specific dives, I can help with my virtual coaching page. Simply choose what level of feedback you want and send in your video!

Final Takeaways: Mastering the Front Dive Straight

• Stay tall and patient on the board
  
  

• Finish arm circles before leaving the board
  
  

• Pop your heels back and engage your core
  
  

• Practice that flat-in-the-air feeling on dryland

Let me know if you need any extra help and good luck!

-DG