Great Backstroke Turn Advice

Turning around in a backstroke race can be challenging; approaching the wall without being able to see exactly where it is can cause a good bit of anxiety for some swimmers, and it takes a while to get used to when and how to reverse direction while conserving some of the momentum you bring into the wall to power your next length of swimming.

The following tips and suggestions and help you tighten up your backstroke turn and shave time for a faster, more efficient swim.

Know Your Stroke Count

As you come into the wall, you should be counting your strokes so you know how far you have to go before hitting your hand or head on the wall. The backstroke flags hang about 5 yards (or meters depending on whether the pool is measured in yards of meters) from the wall specifically to help you with knowing where you are along the length of the pool. Use them to count the number of strokes it takes you to reach the wall from when you first swim under the backstroke flags to the wall. You’ll need to check this count each time you plan to race in a new pool, as slight variations in where the flags hang can make a big difference in the timing of your turn.

Nail Your Stroke Count

As you power into the wall for a backstroke turn, pay attention to where you are in your stroke count to time when to flip. If you flip too soon, you’ll be a little too far from the wall for a solid push-off. If you flip too late, you’ll be too close and your legs will bunch up more than necessary, making getting a full strong push off more difficult. Worse yet, if you’re not paying attention, it’s easy to hit your hands, head, or feet on the wall, which could lead to a significant injury. Instead, nailing your stroke count means you’ll end up in a squat position with both feet planted firmly on the wall ready to push off with a strong extension of your legs and hips. This helps carry some of the speed and momentum you’ve build up during the previous length into the next one.

Flip Sideways Just Before the Wall

It will take some practice to find the right number of strokes for you, but as you cruise into the wall on your back, when you hit that right spot, use your last backstroke arm stroke to flip your body over onto your stomach. This is the very beginning of the turn itself, and while this sideways-turning movement is distinct from the forward roll of the flip itself, it’s critical for putting you in the right position to blast off the wall and into the next length.

Breathe

Don’t forget to breathe in as you commence the sideways rolling movement that begins the flip turn. Because the backstroke turn has so many different steps, you need to make sure you catch your breath during that final crossover stroke, as this will provide you the oxygen you need to power through the blast off and a few dolphin kicks to commence the next length of swimming.

Tuck Your Chin

Now that you’re on your stomach, you must tuck your chin to initiate the flip turn. This movement is the same as you use when executing a freestyle flip turn and is critical for recruiting some of your swimming momentum to power the flip. Let your eyeballs follow your hand and continue tucking your head down towards your feet, rolling right into the flip. When you are on your back again, plant your feet firmly on the wall before pushing off into the next length.

Pitch Your Hands

Remember, you’ll swim where your hands point, so ideally, keep your fingertips pointing toward the other end of the pool when you push off the wall in a tight streamline. Undulate the hips as you push off in a dolphin kick motion to conserve power and get your length off to a fast start. Change the angle of where your fingertips are pointing to alter how long you stay underwater—a deeper angle will keep you under longer while pointing more towards the surface will bring you up faster.