How to Do a Backstroke Flip Turn?

Introduction

The backstroke flip turn is an advanced skill that helps swimmers maintain speed and momentum while switching directions in backstroke races. Unlike other turns, the backstroke flip turn requires a unique rotation technique and precise body control to ensure a smooth transition into the next lap. This guide breaks down each step of the backstroke flip turn, from the approach and rotation to the push-off positioning, to help you master this technique and improve your performance in the pool.

1. Approach the Wall with Proper Timing

The approach to the wall is crucial, as it sets up your turn for maximum speed and control.

Tip: Count Strokes from the Flags

• Begin counting strokes from the flags (usually five yards/meters from the wall) to gauge your distance. This helps you time the turn correctly without slowing down.
• Quick Tip: Practice counting strokes during training to find the ideal number for your body and stroke length.

Tip: Rotate Slightly onto Your Side Before the Flip

• As you approach the wall, rotate slightly onto your side to prepare for the transition from backstroke to the flip. This slight rotation helps you initiate the turn more efficiently.
• Technique: Your last arm pull should lead you into the turn. Typically, this is done by rotating with your dominant arm to begin the flip.

2. Initiate the Flip with a Tuck and Somersault

A quick, compact flip keeps you close to the wall and aligned for a strong push-off.

Tip: Tuck Your Chin and Draw Knees Toward Your Chest

• As you finish the last stroke, tuck your chin toward your chest, bring your knees up, and initiate a somersault by engaging your core.
• Quick Tip: Focus on a tight, controlled rotation to complete the flip quickly and keep your body close to the wall.

Tip: Use Both Arms to Create Momentum for the Flip

• Bring both arms down to your sides as you initiate the flip. This motion helps speed up your rotation and keeps your arms streamlined.
• Technique: Avoid swinging your arms wide, as this can slow down your turn and cause drag. Instead, keep your arms close to your body.

3. Position Your Feet for a Strong Push-Off

Correct foot positioning on the wall is essential for an effective push-off and streamlined glide.

Tip: Plant Your Feet Shoulder-Width Apart

• After completing the flip, place your feet shoulder-width apart on the wall, with your toes pointing slightly upward. This positioning allows for a powerful push-off.
• Quick Tip: Ensure your feet are at a 90-degree angle relative to the wall to maximize push-off power.

Tip: Align Your Body for a Streamlined Push-Off

• After the flip, quickly adjust your body so it’s in a straight line, ready to push off. Your feet should be positioned to push you off with a slight downward angle.
• Technique: Use your core to align your body, preventing any twisting or uneven positioning as you push off the wall.

4. Explode Off the Wall in a Streamlined Position

A powerful, streamlined push-off is key to maintaining speed through the turn.

Tip: Extend Your Body Fully for a Streamlined Glide

• Push off the wall with arms fully extended above your head, hands stacked, and body tightly aligned. This streamlined position helps you glide with minimal resistance.
• Quick Tip: Engage your core, press your head between your arms, and keep your legs together to stay streamlined.

Tip: Angle Your Push-Off Slightly Downward

• Aim for a slight downward angle (about 10-15 degrees) to avoid surface drag. This helps you maintain momentum as you transition into the underwater phase.
• Technique: Avoid going too deep, as this can slow you down. A gentle downward push-off helps you glide efficiently and transition smoothly to dolphin kicks.

5. Perform Dolphin Kicks During the Glide

Dolphin kicks add propulsion to your glide phase, helping you maintain speed as you transition back to the surface.

Tip: Start with 3-4 Strong Dolphin Kicks

• Perform 3-4 powerful dolphin kicks during the glide, using your core muscles to generate force. These kicks help you maintain speed before resuming backstroke.
• Quick Tip: Begin the kicks from your hips and core rather than your knees to stay streamlined.

Tip: Keep Kicks Compact and Rhythmic

• Small, rhythmic kicks are more effective than wide, splashy ones. Focus on quick, controlled movements to maintain your streamline.
• Technique: Avoid excessive kicking. Too many kicks can break your streamline, so limit them to a few powerful, compact kicks.

6. Transition Smoothly into Backstroke Strokes

A seamless transition from the underwater phase to backstroke keeps you moving forward with minimal loss of speed.

Tip: Begin Your First Stroke as You Approach the Surface

• As you reach the end of your glide, start your first backstroke pull to smoothly transition into the stroke.
• Quick Tip: Avoid breaking the surface with your head or body. Instead, use your first stroke to pull you up naturally as you transition.

Tip: Focus on a Controlled, Powerful First Stroke

• Make your first stroke strong and smooth, helping you regain rhythm and speed as you settle into backstroke.
• Technique: Keep your body rotation and arm pull steady to avoid disrupting your streamline or creating excess drag.

Conclusion

Executing an effective backstroke flip turn requires precise timing, controlled rotation, and a powerful push-off. By practicing each phase—approaching the wall, performing the flip, pushing off, and transitioning back to backstroke—you’ll refine your technique and improve your overall efficiency. Consistency and attention to detail will make your backstroke flip turn faster, smoother, and more powerful, giving you a competitive edge in the pool.

FAQs

1. How do I know when to start my flip turn in backstroke?
   • Practice counting strokes from the flags to the wall during training. Once you know the ideal stroke count, you’ll be able to time your flip turn consistently.
2. Why do I sometimes end up too far from the wall during the flip?
   • This usually happens if you initiate the flip too early. Adjust your stroke count and approach to make sure you’re close enough to the wall before starting the flip.
3. How can I avoid going too deep during the push-off?
   • Aim for a slight downward angle, around 10-15 degrees, to avoid diving too deep. Practice push-offs to find the angle that works best for you.
4. How many dolphin kicks should I perform after the flip turn?
   • Generally, 3-4 powerful dolphin kicks are effective. Experiment with fewer or more to find the number that helps you maintain speed best.
5. What’s the best way to practice flip turns without getting dizzy?
   • Start with slow-motion flips in the shallow end to build familiarity. Over time, your body will adjust to the motion, and dizziness should reduce.