![]() ![]() (b) Keeping your back straight, lower the weights towards the ground. Bend your knees slightly and lean forward. TUCK JUMPS DIAGRAM CODEThe final character in the code represents the diving position.Īn example of a armstand code is 614C which is armstand forward 2 somersaults in tuck position. (a) Stand with feet shoulder-width apart, a dumbbell in each hand.If it is a twisting dive, a fourth number will represent the number of half twists.The third number represents the number of half somersaults – this will be an even number this time for the diver to land on his head.The second number represents the direction of rotation.The first number will be 6 to represent an armstand dive.Armstand dive numbersĬodes for armstand dives follow the same format as a five-character code. The fifth character in the code represents the diving position.Īn example of a five-character code is 5131D which is a forward 1 ½ somersaults, ½ twist in pike position.The fourth number represents the number of half twists in the dive.The third number represents the number of half somersaults.The second number represents the direction of rotation – forward, backward, reverse or inward – and these are the same numbers as used for the dive groups in the four-character codes.Land softly on the centre of the platform absorbing the impact with your legs. Explosively jump from the crouched position whilst swinging the arms. Lower yourself into the jumping position by bending at the knees and hips. The first number represents the dive group – this will be 5 for twisting dive or 6 for armstand twisting dive. Stand in front of the box with feet directly under the hips and hands by your side.So 109C is forward 4 ½ somersaults in tuck position and 305B is reverse 2 ½ somersaults in pike position. The fourth character in the code represents the diving position.Unless the diver is planning to enter the water feet first, this will be an odd number. The third number in the code represents the number of half somersaults.The second number in the code represents the initial position of flight – for springboard and platform diving, this is almost always 0. ![]() Perform a burpee and then do a tuck jump. Alternate reps between legs to give yourself a good workout. ![]() Guide both knees up to your hands, and then land back on the same leg.
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