Forward tuck roll PS

To pass:

• One hand on each leg
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Stay in the tuck shape until underwater

Bonus:

• Knees on shoulders
• Elbows tight
• Hands just below the middle of the shins
• Looking past toes
• Heels stay close to the buttocks
• Pointed toes

Forward pike roll PS

To pass:

• Legs straight
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Stay in the pike shape until underwater

Bonus:

• Hands touching toes or low down backs or legs
• Even better, wrapped in pike, arms folded across the backs of the knees
• Chest close to legs
• Elbows tight
• Looking past toes
• Pointed toes

Back tuck roll PS

To pass:

• One hand on each leg
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Stay in the tuck shape until underwater

Bonus:

• Knees on shoulders
• Elbows tight
• Hands just below the middle of the shins
• Looking past toes
• Heels stay close to the buttocks
• Pointed toes

Back pike roll PS

To pass:

• Legs straight
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Stay in the pike shape until underwater

Bonus:

• Hands touching toes or low down backs or legs
• Chest close to legs
• Elbows tight
• Looking past toes
• Pointed toes

Extra-bonus:

• Wrapped in pike, arms folded across the backs of the knees

Back push and circle PS

To pass:

• Stays square during the circle
• Head neutral
• Legs straight and together

Bonus:

• Narrow arms
• Strong push off the wall, using their hips to rotate

Forward jump straight (100A) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pointed toes

Back jump straight (200A) with armswing 1m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Stays up on toes with heels raised above the line of the board
• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pointed toes

Pike fall (10B) with hands grabbed 1m

To pass:

• Starts bent at the waist with a flat back
• Head is between arms with eyes looking past hands towards the entry position
• Up on toes first and stays on toes as the diver falls
• Does not push
• Legs straight and together
• Enters the water in a dished position
• Enters the water with feet pointing towards the board (entry is upright or slightly short)
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Starts in a deep pike shape with chest close to legs and a flat back
• Core is tight with ribs and chest in
• Small splash
• Pointed toes

Forward jump tuck (100C) with armswing PS

To pass:

• Arms swing backwards before jumping from the board
• Arms get above the head before making a tuck shape
• Confident jump from two feet
• Tucks with one hand on each leg
• Lands upright with arms above head and legs straight and together

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Arms stay straight in the armswing
• Strong jump with good ankle extension
• Arms swing past the ears before making a tuck shape
• Tuck occurs at the highest point in the jump
• Tuck is tight: knees to shoulders and heels to buttocks
• Tummy is in, and core is tight
• Chest stays upright during the takeoff with hips under and glutes engaged
• Pointed toes

Forward pike wedge PS

To pass:

• Confident jump from two feet
• Uses the hips to rotate
• Legs straight
• Does not jump too far out
• Lands in a pike shape with buttocks between 11 and 1 o’clock

Bonus:

• Fast, strong ankle pop (lifts onto toes before starting the jump)
• Chest stays upright during the takeoff with hips under and glutes engaged
• Strong jump with good ankle extension
• Pike occurs at the highest point in the jump
• Tight pike shape with chest to legs
• Hands on toes or low down the backs of the legs or arms wrapped around the backs of the knees
• Looking past toes
• Pointed toes

Falling back pike sit PS

To pass:

• Up on toes first and stays on toes as the diver falls
• Does not push
• Lands in the water on their buttocks in a pike shape with their feet pointing towards the block
• Legs straight

Bonus:

• Arms stay behind or on the ears
• Tight pike shape with hands reaching past toes
• Looking past toes
• Pointed toes

Back fall straight (20A) with hands grabbed 1m

To pass:

• Up on toes first and stays on toes as the diver falls
• Does not push
• Back stays straight or slightly arched
• Head up, looking back towards the hands
• Stays square (not twisted) with head neutral
• Lands in the water close to vertical
• Legs straight and together

Bonus:

• Arms stay behind the ears
• Small splash
• Entry is upright or slightly short
• Core is tight with ribs and chest in
• Pointed toes

Forward tuck roll (11C) staying in tuck 1m

To pass:

• One hand on each leg
• Stay in the tuck shape until underwater

Bonus:

• Knees on shoulders
• Elbows tight
• Hands just below the middle of the shins
• Looking past toes
• Heels stay close to the buttocks
• Pointed toes

Forward jump straight (100A) with armswing 3m

To pass:

• Arms swing backwards before jumping from the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pointed toes

Back jump straight (200A) with armswing 3m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Stays up on toes with heels raised above the line of the board
• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pointed toes

Pike fall (10B) with hands grabbed 3m

To pass:

• Starts bent at the waist with a flat back
• Head is between arms with eyes looking past hands towards the entry position
• Up on toes first and stays on toes as the diver falls
• Does not push
• Legs straight and together
• Enters the water in a dished position
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Starts in a deep pike shape with chest close to legs and a flat back
• Core is tight with ribs and chest in
• Small splash
• Pointed toes

Forward dive straight (101A) PS

To pass:

• Confident jump from two feet
• Uses the hips to rotate
• Maintains a dish position
• Legs straight and together
• Lands close to vertical
• Does not jump too far out

Bonus:

• Fast, strong ankle pop (lifts onto toes before starting the jump)
• Chest stays upright during the takeoff with hips under and glutes engaged
• Core is tight with ribs and chest in
• Strong jump with good ankle extension
• Pointed toes
• Small splash
• Creates 3 bubbles when entering the water

Back jump tuck (200C) with armswing PS

To pass:

• Starts with half their feet on the block
• Arms swing backwards before jumping from the block
• Arms get above the head before making a tuck shape
• Confident jump from two feet
• Tucks with one hand on each leg
• Lands upright with arms above head and legs straight and together

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Arms stay straight in the armswing
• Strong jump with good ankle extension
• Arms swing past the ears before making a tuck shape
• Tuck is tight: knees to shoulders and heels to buttocks
• Tummy is in, and core is tight
• Chest stays upright during the takeoff with hips under and glutes engaged
• Pointed toes

2-bounce forward jump straight (100A) 1m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Jumps from close to the end of the board
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Arms swing past the ears and stay there throughout the jump off the board
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Holds arms by the ears before starting the armswing
• Pointed toes

Forward jump pike (100B) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together in the air
• Lands close to vertical in a straight position with arms above the head

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Strong jump with good ankle extension
• Arms swing past the ears before making the pike shape
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Arms stay by the ears when coming out of the pike shape
• Pointed toes

Back jump pike (200B) with armswing 1m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Stays up on toes with heels raised above the line of the board
• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Strong jump with good ankle extension
• Arms swing past the ears before making the pike shape
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Pointed toes

Forward fall straight (10A) with arms in T 3m

To pass:

• Up on toes first and stays on toes as the diver falls
• Does not push
• Maintains a dish position
• Grab hands late, after feet have left the board
• Legs straight and together
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Core is tight with ribs and chest in
• Small splash
• Pointed toes
• Creates 3 bubbles when entering the water

Forward tuck to pike roll (11C) 3m

To pass:

• Starts tucked with one hand on each leg
• Extends legs to pike with arms in T, showing control before commencing the role
• Grab hands late, after leaving the board
• Legs straight and together
• Enters the water in a dished position
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Shows a deep pike shape with chest close to legs and a flat back
• Holds pike for 3 seconds before rolling
• Looks over toes in the pike shape
• Core is tight with ribs and chest in
• Arms go directly from T to the entry position
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Forward jump straight (100A) with armswing 5m

To pass:

• Arms swing backwards before jumping from the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Arms stay straight
• Strong jump with good ankle extension
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Pointed toes

Forward jump pike (100B) with armswing PS

To pass:

• Arms swing backwards before jumping from the block
• Arms get above the head before making a pike shape
• Confident jump from two feet
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together
• Lands close to vertical in a straight position with arms above the head

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Arms swing past the ears before making a pike shape
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Arms stay by the ears when coming out of the pike shape
• Pointed toes

Back pike sit with armswing PS

To pass:

• Arms swing backwards before jumping from the block
• Arms get above the head before making a pike shape
• Confident jump from two feet
• Arms move forward towards the feet to make a pike shape
• Legs straight
• Lands in the water on their buttocks in a pike shape with their feet just short of 12 o’clock

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Chest stays upright throughout the jump with hips under and glutes engaged
• Strong jump with good ankle extension
• Arms swing behind the ears and stay on or behind the ears when making the pike shape
• Tight pike shape with hands reaching past toes
• Looking past toes
• Pointed toes

Inward pike wedge PS

To pass:

• Confident jump from two feet
• Uses the hips to rotate
• Legs straight
• Does not jump too far out
• Lands in a pike shape with buttocks between 11 and 1 o’clock

Bonus:

• Fast, strong ankle pop (lifts onto toes before starting the jump)
• Chest stays upright during the takeoff with hips under and glutes engaged
• Strong jump with good ankle extension
• Pike occurs at the highest point in the jump
• Tight pike shape with chest to legs
• Hands on toes or low down the backs of the legs or arms wrapped around the backs of the knees
• Looking past toes
• Pointed toes

2-bounce forward jump pike (100B) 1m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Confident jump from two feet
• Jumps from close to the end of the board
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Holds arms by the ears before starting the armswing
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Arms stay by the ears when coming out of the pike shape
• Pointed toes

Forward dive tuck (101C) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight in the armswing
• Arms swing past the ears before making the tuck shape
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Core is tight with ribs and chest in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Back sitting tuck roll (21C) to penguin 1m

To pass:

• Starts in a tuck shape with one hand on each leg
• Kicks feet up and enters the water on their head with their hands by their legs
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water, with the head tilted back
• Legs are straight and together for entry

Bonus:

• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, before looking back to the water
• Hands are on top of thighs, palms down, when entering the water
• Lands upright or slightly short
• Pointed toes

Back jump pike (200B) with armswing 3m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Stays up on toes with heels raised above the line of the board
• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight
• Strong jump with good ankle extension
• Arms swing past the ears before making the pike shape
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Pointed toes

Back fall straight (20A) with hands on thighs 3m

To pass:

• Up on toes first and stays on toes as the diver falls
• Does not push
• Back stays straight or slightly arched
• Head up, looking back towards the hands for entry
• Stays square (not twisted) with head neutral
• Lands in the water close to vertical
• Legs straight and together

Bonus:

• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Pointed toes
• Creates 3 bubbles when entering the water

Forward dive tuck (101C) PS

To pass:

• Confident jump from two feet
• Uses the hips to rotate
• Tucks with one hand on each leg
• Does not jump too far out
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Fast, strong ankle pop (lifts onto toes before starting the jump)
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Strong jump with good ankle extension
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Pointed toes

Back dive tuck (201C) to penguin with armswing PS

To pass:

• Arms swing backwards before jumping from the block
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Kicks feet up
• Lands in the water on their head, close to vertical, with their hands by their legs
• Back stays straight or slightly arched through the water, with the head tilted back
• Legs are straight and together for entry

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Strong jump with good ankle extension
• Arms swing behind the ears before making the tuck shape
• Legs extended before making a tuck shape
• Watches knees come up to chest
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, before looking back to the water
• Hands are on top of thighs, palms down, when entering the water
• Lands upright or slightly short
• Pointed toes

Hurdle step forward jump straight (100A) 1m

To pass:

• At least two steps in the hurdle
• The second step is a deep lunge, driving up off one foot
• Knee lifts after the lunge, and arms come through above the head
• Arms swing backwards, before jumping off the board from two feet
• Arms stay by the ears in the air
• Jumps from close to the end of the board
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Arms stay straight and come through past the ears on the knee drive and takeoff
• Knee lifts above the waist, and arms come through past the ears
• Arms swing past the ears and stay there throughout the jump off the board
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral, looking down to the end of the board with the eyes
• Holds arms by the ears before starting the armswing, after the knee drives down
• Pointed toes (in the jump and during the hurdle step when the feet leave the board)

Inward dive tuck (401C) with armswing 1m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the board
• Arms swing past the ears and legs extend off the board before making the tuck shape
• Long, narrow throw into the tuck
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral, looking down towards the far end of the board with the eyes
• Strong jump with good ankle extension
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

2-bounce forward jump straight (100A) 3m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Jumps from close to the end of the board
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Arms swing past the ears and stay there throughout the jump off the board
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Holds arms by the ears before starting the armswing
• Pointed toes

Back crouching tuck roll (20C) 3m

To pass:

• Starts in a tuck shape with one hand on each leg
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water
• Head up, looking back towards the hands for entry
• Stays square (not twisted)
• Legs are straight and together for entry

Bonus:

• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, with hands on top of thighs, palms down, before looking back to the water
• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Creates 3 bubbles when entering the water
• Pointed toes

Pike fall (10B) 5m

To pass:

• Starts bent at the waist with a flat back
• Head is between arms with eyes looking past hands towards the entry position
• Up on toes first and stays on toes as the diver falls
• Does not push
• Legs straight and together
• Enters the water in a dished position
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Starts in a deep pike shape with chest close to legs and a flat back
• Core is tight with ribs and chest in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Forward jump pike (100B) with armswing 5m

To pass:

• Arms swing backwards before jumping from the board
• Arms get above the head before making a pike shape
• Confident jump from two feet
• Legs come up in front, and arms reach forward to make a pike shape
• Legs straight and together in the air
• Lands close to vertical in a straight position with arms above the head

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Arms swing past the ears before making a pike shape
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Pike occurs at the highest point in the jump
• Tight pike shape with chest close to legs, arms by the ears, and hands reaching past the toes
• Arms stay by the ears when coming out of the pike shape
• Pointed toes

Reverse pike sit with armswing PS

To pass:

• Arms swing backwards before jumping from the block
• Chest stays still and upright throughout the takeoff
• Confident jump from two feet
• Arms get above the head before making a pike shape
• Does not push hips forward
• Uses core to lift feet up to hands to make a pike shape (not relying on chest and hips)
• Arms move forward towards the feet to make a pike shape
• Lands in the water on their buttocks in a pike shape with their feet just short of 12 o’clock
• Legs straight

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Hips are under, and glutes are engaged on the armswing
• Strong jump with good ankle extension
• Arms swing behind the ears and stay on or behind the ears when making the pike shape
• Tight pike shape with hands reaching past toes
• Looking past toes
• Pointed toes

Forward armstand straight to feet (611A) PS

To pass:

• Hands are flat with fingers at (not over) the edge of the block
• Arms are straight and shoulder-width apart
• Shows control in the handstand
• Head tucks in on chest before falling
• Arms stay straight throughout the fall
• Core is tight, with a slight arch in the back to pull it around to vertical
• Lands close to vertical with arms above the head

Bonus:

• Shows balance in the handstand
• Levers into the handstand
• Back is flat, with hips under and glutes engaged
• Head is between arms, tilted slightly to look past the end of the block at the water
• Ribs and chest are in
• Pointed toes

2-bounce with hurdle snap down forward jump straight (100A) 1m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Arms stay by the ears in the air
• Confident jump from two feet
• Jumps from close to the end of the board
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Arms swing past the ears and stay there throughout the jump off the board
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Holds arms by the ears before starting the armswing
• Pointed toes

2-bounce forward dive tuck (101C) 1m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Confident jump from two feet
• Jumps from close to the end of the board
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Holds arms by the ears before starting the armswing
• Arms swing past the ears before making the tuck shape
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Strong jump with good ankle extension
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Core is tight with ribs and chest in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Forward somersault tuck (102C) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a straight position with legs straight and together

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Arms stay straight in the armswing
• Arms swing past the ears before making the tuck shape
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral
• Strong jump with good ankle extension
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Kicks forward into a pike or dish shape before straightening out for the entry
• Core is tight with ribs and chest in
• Enters the water with hands at their sides
• Pointed toes

Back dive tuck (201C) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water, with the head tilted back
• Stays square (not twisted)
• Legs are straight and together for entry

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Hips are under, and glutes are engaged on the armswing
• Strong jump with good ankle extension
• Arms swing behind the ears before making the tuck shape
• Legs extended before making a tuck shape
• Watches knees come up to chest
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, with hands on top of thighs, palms down, before looking back to the water
• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Creates 3 bubbles when entering the water
• Pointed toes

Forward fall straight (10A) with arms in T 5m

To pass:

• Up on toes first and stays on toes as the diver falls
• Does not push
• Maintains a dish position
• Grab hands late, after feet have left the board
• Legs straight and together
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Core is tight with ribs and chest in
• Small splash
• Pointed toes
• Creates 3 bubbles when entering the water

Back jump straight (200A) with armswing 5m

To pass:

• Starts with half their feet on the platform
• Arms swing backwards before jumping from the platform
• Arms stay by the ears in the air
• Confident jump from two feet
• Legs straight and together in the air
• Lands close to vertical with arms above the head

Bonus:

• Raises the arms to the ears and lifts on toes before commencing the armswing
• Stays up on toes with heels raised above the line of the platform
• Arms stay straight
• Strong jump with good ankle extension
• Arms swing past the ears and stay there throughout the jump
• Tummy is in, and core is tight
• Chest stays upright during the takeoff with hips under and glutes engaged
• Head stays neutral, looking towards the end of the platform with the eyes
• Pointed toes

2-bounce forward 1½ somersaults tuck (103C) 1m

To pass:

• Performs one small jump (arms down), then one big (arms come forward and up) on the board
• After the big jump on the board, the arms swing backwards before jumping off the board
• Confident jump from two feet
• Jumps from close to the end of the board
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Arms stay straight and come through past the ears on both jumps
• Holds arms by the ears before starting the armswing
• Arms swing past the ears before making the tuck shape
• Arms get up to the ears before the feet leave the board
• Jumps from the end of the board
• Chest stays upright throughout the jump with hips under and glutes engaged
• Strong jump with good ankle extension
• Head stays neutral
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Kicks forward into a pike or dish shape before straightening out for the entry
• Core is tight with ribs and chest in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Reverse dive tuck (301C) with armswing 1m

To pass:

• Arms swing backwards before jumping from the board
• Chest stays still and upright throughout the takeoff
• Confident jump from two feet
• Uses core to curl into a tuck shape (not relying on chest and hips)
• Does not push hips forward
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water, with the head tilted back
• Stays square (not twisted)
• Legs are straight and together for entry

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Hips are under, and glutes are engaged on the armswing
• Strong jump with good ankle extension
• Arms swing behind the ears before making the tuck shape
• Legs extended before making a tuck shape
• Watches knees come up to chest
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, with hands on top of thighs, palms down, before looking back to the water
• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Creates 3 bubbles when entering the water
• Pointed toes

Inward somersault tuck (402C) with armswing 1m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a straight position with legs straight and together

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the board
• Arms swing past the ears and legs extend off the board before making the tuck shape
• Long, narrow throw into the tuck
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral, looking down towards the far end of the board with the eyes
• Strong jump with good ankle extension
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Kicks forward into a pike or dish shape before straightening out for the entry
• Core is tight with ribs and chest in
• Enters the water with hands at their sides
• Pointed toes

Back dive tuck (201C) with armswing 3m

To pass:

• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water, with the head tilted back
• Stays square (not twisted)
• Legs are straight and together for entry

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the block
• Hips are under, and glutes are engaged on the armswing
• Strong jump with good ankle extension
• Arms swing behind the ears before making the tuck shape
• Legs extended before making a tuck shape
• Watches knees come up to chest
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, with hands on top of thighs, palms down, before looking back to the water
• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Creates 3 bubbles when entering the water
• Pointed toes

Inward dive tuck (401C) with armswing 3m

To pass:

• Starts with half their feet on the board
• Arms swing backwards before jumping from the board
• Confident jump from two feet
• Arms get above the head before making a tuck shape
• Tucks with one hand on each leg
• Enters the water close to vertical in a dish position with legs straight and together

Bonus:

• Performs two rocks, then raises the arms to the ears before commencing the armswing
• Stays up on toes with heels raised above the line of the board
• Arms swing past the ears and legs extend off the board before making the tuck shape
• Long, narrow throw into the tuck
• Tummy is in, and core is tight
• Chest stays upright throughout the jump with hips under and glutes engaged
• Head stays neutral, looking down towards the far end of the board with the eyes
• Strong jump with good ankle extension
• Tuck occurs at the highest point in the jump
• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Forward twisting roll 5m

To pass:

• Starts on their side, with arms in the correct twisting position for the chosen side
• Arms come up above the head to check out into T as legs lift into a pike shape
• Shows control before commencing the role
• Grab hands late, after leaving the board
• Legs straight and together
• Enters the water in a dished position
• Lands close to vertical
• Does not arch (scoop) or pike (roll) until they are completely underwater

Bonus:

• Shows a deep pike shape with chest close to legs and a flat back
• Holds pike for 3 seconds before rolling
• Looks over toes in the pike shape
• Core is tight with ribs and chest in
• Arms go directly from T to the entry position
• Small splash
• Creates 3 bubbles when entering the water
• Pointed toes

Back crouching tuck roll (20C) 5m

To pass:

• Starts in a tuck shape with one hand on each leg
• Up on toes first and stays on toes as the diver rolls
• Does not push
• Lands in the water close to vertical
• Back stays straight or slightly arched through the water
• Head up, looking back towards the hands for entry
• Stays square (not twisted)
• Legs are straight and together for entry

Bonus:

• Tight tuck shape with knees close to shoulders, heels close to buttocks, and elbows in
• Sees feet after kicking, with hands on top of thighs, palms down, before looking back to the water
• Does not move arms until they see the water
• Arms stay close to the body when reaching for the water
• Does not grab hands until they are past the head
• Arms reach behind the ears for the entry
• Small splash
• Entry is upright
• Core is tight with ribs and chest in
• Arches slightly through the water and keeps feet pressing back
• Creates 3 bubbles when entering the water
• Pointed toes

Forward somersault 1 twist (5122D) 1m OR back somersault ½ twist (5221D) 1m (optional)