How to Execute a Flip Turn?

Introduction

A flip turn is an essential technique in competitive swimming, used in both freestyle and backstroke to maintain speed and momentum when changing direction. Mastering the flip turn involves body control, timing, and an explosive push-off to ensure a smooth transition back into the swim. This guide breaks down each stage of the flip turn, from approach to push-off, to help you perfect this skill and improve your performance in the pool.

1. Approach the Wall with the Right Speed and Stroke Count

A well-executed approach sets you up for a smooth flip turn and push-off.

Tip: Gauge Your Distance from the Wall

• Practice counting strokes or focusing on the “T” marker on the bottom of the pool to time your turn and avoid stopping too close or too far from the wall.
• Quick Tip: Begin practicing your turns from different distances to build a reliable sense of spacing as you approach the wall.

Tip: Take a Final Breath 1-2 Strokes Before the Wall

• In freestyle, take your last breath about two strokes before the wall. This helps maintain speed and prevents interruptions during the turn.
• Technique: Avoid breathing during the last stroke before the wall to stay streamlined and maintain momentum.

2. Perform a Controlled Flip at the Wall

Executing a tight, controlled flip keeps you close to the wall and aligned for the push-off.

Tip: Tuck Your Chin and Begin the Somersault

• As you approach the wall, tuck your chin toward your chest and initiate a somersault by quickly pulling your knees toward your chest.
• Quick Tip: Use your core to control the flip, rather than relying on your head or arms to initiate the movement.

Tip: Extend Your Arms Overhead as You Flip

• In freestyle, bring your arms close to your sides as you begin the flip to keep your rotation tight. In backstroke, keep your arms by your sides to avoid catching on the water.
• Technique: Avoid swinging your arms to flip, as this can disrupt balance and lead to an uneven turn.

Tip: Keep Your Knees Tucked for a Compact Rotation

• Keeping your knees tucked helps you complete the flip quickly and keeps you close to the wall.
• Quick Tip: Imagine creating a tight “ball” shape with your body to speed up the rotation.

3. Position Your Feet for a Powerful Push-Off

Your feet positioning during the flip is crucial for a strong push-off.

Tip: Plant Your Feet Shoulder-Width Apart on the Wall

• Place your feet about shoulder-width apart on the wall, with toes pointing slightly upward, ready to drive off.
• Quick Tip: Adjust your body so your legs are at about a 90-degree angle to the wall. This allows for an explosive push-off in the right direction.

Tip: Rotate to Face Downward (Freestyle) or Upward (Backstroke)

• In freestyle, complete a slight body twist to end up facing downward, ready to streamline into the next lap. In backstroke, keep your body aligned for a backward push-off.
• Technique: Use your core to control the rotation and keep the twist smooth, avoiding excessive movement that can slow you down.

4. Explode Off the Wall in a Streamlined Position

An explosive push-off and streamlined glide maintain the speed from your turn.

Tip: Extend Your Body Fully for Streamlined Push-Off

• As you push off, extend your arms above your head, keeping them close to your ears, and squeeze your legs together for a tight streamline.
• Quick Tip: Engage your core, keeping your head in line with your body and your eyes focused downward (for freestyle) or upward (for backstroke).

Tip: Angle Your Push-Off Slightly Downward

• In freestyle, aim for a slight downward angle to stay below surface turbulence. In backstroke, push off on a slight upward angle to transition smoothly into the stroke.
• Technique: Avoid going too deep or too shallow; a 15-20 degree angle is typically effective.

5. Perform Dolphin Kicks During the Glide

Adding dolphin kicks to your glide phase helps you maintain speed and prepares you for your transition back into the stroke.

Tip: Start with 2-3 Quick Dolphin Kicks

• Perform 2-3 strong, quick dolphin kicks while in a streamlined position to maintain your momentum as you glide.
• Quick Tip: Begin the dolphin kick from your core, using a smooth, compact motion to avoid breaking the streamline.

Tip: Keep Your Kicks Compact and Controlled

• Avoid wide, splashy kicks that create drag. Focus on keeping your kicks tight and quick to enhance your glide without losing speed.
• Technique: A controlled kick will help you stay streamlined and transition smoothly into the next phase.

6. Transition Smoothly into Your Stroke

A seamless transition from glide to stroke maximizes the effectiveness of your flip turn.

Tip: Begin Your First Stroke Just Below the Surface

• As your glide loses momentum, start your first stroke just below the surface, transitioning smoothly into your normal swimming rhythm.
• Quick Tip: Time your first stroke with the end of your last dolphin kick for a powerful start.

Tip: Focus on a Controlled, Powerful Stroke

• Avoid rushing the first stroke; instead, focus on a smooth, powerful movement to establish your rhythm.
• Technique: Maintain steady breathing, if needed, to avoid disrupting your rhythm as you move into the next lap.

Conclusion

Mastering the flip turn requires precise timing, body control, and a streamlined push-off. By following each phase—from approach to push-off and glide—you can improve your speed and efficiency in both freestyle and backstroke. Consistent practice with these steps will help you refine your flip turn technique, setting you up for faster, more confident swims.

FAQs

1. How do I know when to start my flip as I approach the wall?
   • Practice counting strokes from the “T” marker or use the wall’s visual cues to time your turn. Consistency with stroke counting will improve your timing.
2. Why do I sometimes end up too far from the wall during my turn?
   • This can happen if you’re flipping too early. Adjust your approach by getting closer before initiating the somersault.
3. How can I avoid getting dizzy during flip turns?
   • Start by practicing slow-motion flips until you build muscle memory. Over time, your body will adjust to the rotation, and dizziness will lessen.
4. What’s the ideal angle for pushing off the wall?
   • A 15-20 degree angle helps you glide just below the surface, avoiding surface drag without going too deep.
5. How many dolphin kicks should I perform during the glide phase?
   • Typically, 2-3 dolphin kicks are effective. Experiment with different numbers to find what maintains your speed best.