# Standing & Shallow Dives Part of the Swimming Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/swimming/guide/index.md) *Diving Skills* > **8.** Following the guidelines set in the Scouting America Safe Swim Defense guidelines, in water at least 7 feet deep, show a standing headfirst dive from a dock or pool deck. Show a long shallow dive, also from the dock or pool deck. Note: If your state, city, or local community requires a water depth greater than 7 feet, it is important to abide by that mandate. ## Two Types of Dives This requirement asks you to demonstrate two different headfirst dives from a dock or pool deck into water at least 7 feet deep (or deeper if local rules require it). Both are standing dives — you start on the deck, not on a diving board. > **Safety First!** > > Headfirst diving is the leading cause of swimming-related spinal cord injuries. Never dive into water without knowing the depth. The minimum depth for headfirst diving in this requirement is 7 feet, but always check local regulations — many facilities require 9 feet or more. When in doubt, enter feetfirst. ## The Standing Headfirst Dive This is a basic standing dive — sometimes called a "front dive" — from the edge of a pool or dock. ### Setup 1. **Stand at the edge** with your toes curled over the lip of the pool deck or dock. 2. **Feet together** or slightly apart (no wider than shoulder width). 3. **Arms extended overhead,** hands together, biceps squeezing your ears. This creates a streamlined entry shape. 4. **Head between your arms,** eyes looking at the entry point in the water. ### Execution 1. **Bend your knees slightly** and lean forward. 2. **Push off with your legs** while keeping your arms locked overhead. 3. **Aim for a spot** about 3 to 4 feet from the edge. 4. **Enter the water fingertips first,** body straight and streamlined. 5. **Angle your hands slightly upward** after entry to guide your body back toward the surface. Do not dive straight to the bottom. ### Common Mistakes - **Belly flop:** Caused by not bending at the waist enough or pushing out instead of up and over. Focus on your hands entering first. - **Going too deep:** Caused by aiming straight down. Aim at a 30 to 45-degree angle and steer up after entry. - **Falling in instead of diving:** Caused by not pushing off with your legs. Use your legs to generate forward momentum. > **Tip** > > If you are nervous about headfirst dives, start with a kneeling dive. Kneel on one knee at the pool edge, extend your arms overhead, and tip forward into the water. Once you are comfortable, progress to a standing position with bent knees, and finally to a full standing dive. ## The Long Shallow Dive A long shallow dive covers more horizontal distance and enters the water at a flatter angle than a standard standing dive. It is used to enter water quickly while staying near the surface — a useful skill for racing starts and rescue entries. ### Setup Same as the standing dive: toes at the edge, arms overhead, hands together. ### Execution 1. **Bend your knees more deeply** than for a standard dive. 2. **Push outward and slightly upward** — you want horizontal distance, not depth. 3. **Keep your body nearly flat** as you enter the water. Your entry angle should be very shallow, almost like sliding across the surface. 4. **Enter fingertips first** and immediately angle your hands and head upward to stay near the surface. 5. **Glide near the surface** after entry, then begin swimming. The goal is to cover distance, not depth. A good long shallow dive should carry you 8 to 12 feet from the edge while keeping you within 2 to 3 feet of the surface. ### Differences from the Standing Dive | | Standing Dive | Long Shallow Dive | |-|---------------|-------------------| | **Angle** | Steeper (30–45°) | Flat (10–20°) | | **Depth** | Moderate | Minimal | | **Distance** | Short (3–5 ft) | Long (8–12 ft) | | **Push direction** | Forward and slightly down | Forward and slightly up | | **Use case** | General entry | Racing starts, rescue entries | > **Did You Know?** > > Competitive swimmers use a variation of the long shallow dive for race starts. Olympic swimmers can cover up to 15 feet in the air before entering the water, hitting the surface at speeds over 8 miles per hour. Their streamlined underwater glide can carry them nearly half the length of the pool before they take their first stroke. ## Safety Reminders Before performing either dive, always verify: **Diving Safety Check** — Verify these before every headfirst dive - [ ] Water depth is at least 7 feet (or more if local rules require): Never guess — check. - [ ] The water is clear enough to see the bottom: If you cannot see the bottom, do not dive headfirst. - [ ] The area in front of you is clear of other swimmers: Look before you dive. - [ ] There are no underwater obstructions: No rocks, steps, ledges, or lane lines in your dive path. - [ ] A qualified supervisor is present: Required by Safe Swim Defense for all diving activities. > **Be Prepared! Overcoming Dive Anxiety** > > Many Scouts feel nervous about headfirst dives. That is completely normal. Here is how to build confidence: > - **Start low.** Practice diving from a seated position on the deck, then kneeling, then crouching, then standing. > - **Focus on your hands.** If your hands enter first, the rest of your body follows cleanly. > - **Do not look at the water.** Look at your hands. Where your head goes, your body goes. > - **Use a spotter.** Have your counselor or an experienced swimmer stand in the water near your entry point. > - **Breathe.** Take a deep breath, commit, and go. Hesitation causes bad dives. [Scouting America Safe Swim Defense](https://www.scouting.org/health-and-safety/aquatics/safe-swim-defense/): Review the complete Safe Swim Defense guidelines, including diving safety rules and minimum water depth requirements. ![A Scout on a pool deck in diving position — arms extended overhead, knees slightly bent — about to perform a standing headfirst dive into a pool](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/swimming/guide/standing-dive?v=715a4c1d) --- --- - Previous: [Surface Diving](https://merit-badge.university/merit-badges/swimming/guide/req7/index.md) - Next: [Fitness Benefits](https://merit-badge.university/merit-badges/swimming/guide/req9/index.md)