We were taught the sailor dive, which is good to about 90', according to training. You use it to abandon ship. Err... I was in the Marines.
Basically, cross your legs, point your toes, cup your testicles with one hand, and cover your nose with the other.
The force of hitting the water will crush your testicles and rip your nose off your face. So, you cover them. You cross your legs to keep them together. You point your toes so you don't shatter your feet, ankles, or legs.
When your feet hit the water, immediately bend at the waist. You're going fast enough that you're completely in the water. You fold at the waist to make your depth more shallow. You then flip and swim to the surface.
This works at greater heights but survivability goes down at about 90'. You can practice at lower heights, if you want to learn it. I'm sure there are videos and whatnot.