Image: Mike Lewis/@Mike2Swim
Perfect Your Flip Turn
Use these three simple steps to start flipping in no time
If you’re new to swimming, you may be wondering how the heck everyone else seems to be so comfortable flipping at the wall at the end of each length. It can seem super difficult at first, but the fact is, flip turns are quite simple to master. Here are three basic drills you can practice, and you’ll be flipping in no time.
Step 1: Bodyline to Flip Turns
In this first step, you’ll practice in the middle of the pool, well away from the wall. While floating face down, get into a tight streamline, with your arms against your ears but your hands stretched out in front and about ear-width apart. When you’re ready, flex at the core and tuck your head toward your chest to initiate a somersault. Continue the roll until you’re on your back and come into a tight streamline with your legs out straight and your arms tightly clasped to your head and hands in stacked in streamline position.
Step 2: Somersault to Plant on Wall
Once you’re comfortable moving from face-down bodyline to streamline on your back, it’s time to take this to the wall. Move so that you’re about two feet or so from the wall, face down with your arms down by your sides. Flex at the waist as you did in the first drill and roll onto your back, but this time, plant your feet on the wall instead of sending your legs out straight.
When you plant your feet, you should be close enough to the wall that your knees are bent, as they would be bent if you were sitting in a chair.
Step 3: Kick to Flip Turn
Once you’re comfortable with flipping and planting, it’s time to add the approach. In this drill, you’ll start face down in the water a few meters from the wall. Keep your arms by your sides as you did at the start of Step 2 and kick toward the wall.
When you get to the point where you were during the second step, initiate the flip and plant your feet. Practice this until you get comfortable with exactly when to initiate the roll so that your feet plant properly and your knees are bent at the correct angle, and you’re in a tight streamline ready to push off to go the other direction.
After you’ve practiced these three steps, push through your feet and straighten your legs to push off the wall and begin the next length.
Training with a USMS club and working with a coach can help you continue to improve your technique.
