How to Do a Three Step Hurdle on the Diving Board
Stretch., Get on the board., Go the end of the board., Take three steps., Stand tall., Take deep breaths., Start walking., Jump., Land about 2–4 inches (5.1–10.2 cm) from the very end of the board. , Ride the board., Perform a dive or somersault if...
Step-by-Step Guide
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Step 1: Stretch.
This is very important.
Roll your ankles in both directions, stretch your calf, you hamstring, your knee, and your toes.
Don't neglect upper body, but focus you stretching on the waist down. -
Step 2: Get on the board.
If your board has a fulcrum, change it to your desired setting.
A fulcrum is the wheel shown to the side.
It adjust your spring depending on where it is. , If your board has cheese-holes in the end, then start about 2 inches (5.1 cm) before them.
If not, start from about one and a half feet from the end. , Make the first one a bit longer than your average step, then make the next two normal. , You have found your starting point.
This is where you should always start for a three step hurdle. , If you want to, otherwise proceed to the next step. , Start with your non-dominant leg.
You should do two normal steps, and then a little bit longer step. , As your third step touches the board, swing your arms up beside your ears.
Bring your knees to waist level at the least. ,, This means to stay on the board throughout it's downward bending and then jumping off when it reaches around it's neutral position in order to achieve maximum height. ,,, -
Step 3: Go the end of the board.
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Step 4: Take three steps.
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Step 5: Stand tall.
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Step 6: Take deep breaths.
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Step 7: Start walking.
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Step 8: Land about 2–4 inches (5.1–10.2 cm) from the very end of the board.
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Step 9: Ride the board.
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Step 10: Perform a dive or somersault if you wish.
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Step 11: Note: In competition you should go in feet pointed
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Step 12: legs together
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Step 13: straight body throughout
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Step 14: but if you're just playing around
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Step 15: you don't have to do this.
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Step 16: Enter the water
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Step 17: and then swim back to the side to let the people behind you go.
Detailed Guide
This is very important.
Roll your ankles in both directions, stretch your calf, you hamstring, your knee, and your toes.
Don't neglect upper body, but focus you stretching on the waist down.
If your board has a fulcrum, change it to your desired setting.
A fulcrum is the wheel shown to the side.
It adjust your spring depending on where it is. , If your board has cheese-holes in the end, then start about 2 inches (5.1 cm) before them.
If not, start from about one and a half feet from the end. , Make the first one a bit longer than your average step, then make the next two normal. , You have found your starting point.
This is where you should always start for a three step hurdle. , If you want to, otherwise proceed to the next step. , Start with your non-dominant leg.
You should do two normal steps, and then a little bit longer step. , As your third step touches the board, swing your arms up beside your ears.
Bring your knees to waist level at the least. ,, This means to stay on the board throughout it's downward bending and then jumping off when it reaches around it's neutral position in order to achieve maximum height. ,,,
About the Author
Dennis Gordon
Writer and educator with a focus on practical lifestyle knowledge.
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