How to Execute an Open Turn?

Introduction

The open turn is a crucial skill for swimmers in breaststroke and butterfly events, where a quick and efficient turn can make a big difference in overall time. An effective open turn involves precise hand positioning, body rotation, and an explosive push-off to transition smoothly into the next lap. This guide provides step-by-step instructions to help you master the open turn, maximize speed, and carry momentum through the transition.

1. Approach the Wall with Proper Timing and Positioning

A controlled approach to the wall allows you to initiate the turn smoothly and efficiently.

Tip: Time Your Last Stroke for Optimal Reach

• As you approach the wall, plan your last stroke to bring your hands to the wall simultaneously, avoiding extra strokes that can slow you down.
• Quick Tip: In breaststroke and butterfly, extend your arms fully to reach the wall as you finish your last stroke, keeping your body streamlined.

Tip: Position Your Hands Firmly on the Wall

• Touch the wall with both hands simultaneously (as required in competition) and spread your hands shoulder-width apart to prepare for the turn.
• Technique: Keep your fingers together and avoid slapping the wall, which can disrupt your balance. A firm, controlled touch is key.

2. Begin the Rotation into the Turn

Body rotation is essential to position yourself correctly for a powerful push-off.

Tip: Tuck Your Knees as You Begin to Rotate

• As you touch the wall, quickly tuck your knees up toward your chest, using your core to initiate rotation.
• Quick Tip: Keep the motion tight and controlled, bringing your knees close to your body to avoid creating drag.

Tip: Rotate Your Body to Face the Wall

• As you tuck, rotate your body sideways toward the wall, pivoting to bring your feet up and positioning them on the wall.
• Technique: In butterfly, rotate with one hand releasing from the wall while the other guides your turn. In breaststroke, both hands release from the wall at the same time.

3. Position Your Hands and Feet for the Push-Off

Proper positioning of your hands and feet during the turn sets you up for an explosive push-off.

Tip: Slide Your Hand into a Streamlined Position

• As you rotate, bring one hand (in butterfly) or both hands (in breaststroke) toward the front of your body, extending them overhead in a streamlined position.
• Quick Tip: Keep your hands together and arms extended to prepare for the push-off, as this minimizes drag and enhances streamline.

Tip: Plant Your Feet on the Wall with Toes Up

• Place your feet about shoulder-width apart on the wall, with toes pointing slightly upward to prepare for a strong push-off.
• Technique: Your feet should be at a 90-degree angle relative to the wall to ensure a powerful and efficient push-off.

4. Perform a Powerful Push-Off in a Streamlined Position

The push-off phase allows you to regain speed and transition smoothly into the next lap.

Tip: Extend Your Body Fully for Maximum Streamline

• As you push off, extend your body into a streamlined position, keeping your arms extended overhead and your body aligned.
• Quick Tip: Engage your core and keep your head in line with your arms, with your eyes focused down or forward, depending on your stroke.

Tip: Angle Your Push-Off Slightly Downward

• A slight downward angle helps you glide underwater below the surface turbulence, maintaining speed and allowing for a smooth transition.
• Technique: Aim for a 15-20 degree angle to avoid going too deep, which can slow you down, or too shallow, which can disrupt streamline.

5. Perform a Dolphin Kick During the Glide (for Butterfly)

In butterfly, adding a dolphin kick during the glide phase enhances your momentum and prepares you for the stroke.

Tip: Execute a Quick Dolphin Kick as You Glide

• Perform 1-2 strong dolphin kicks as you push off the wall, using a controlled movement to stay streamlined.
• Quick Tip: Initiate the kick from your core, keeping the motion small to maintain your streamlined position and prevent drag.

Tip: Time Your Kick with the End of Your Glide

• Begin the kick toward the end of your glide phase, which helps you maintain speed and transition smoothly into your first stroke.
• Technique: Avoid multiple kicks, as they can break your streamline and slow you down. A single, controlled kick is usually sufficient.

6. Transition into the First Stroke Smoothly

A seamless transition from the glide phase to your stroke helps you maintain rhythm and carry speed into the next lap.

Tip: Begin Your First Stroke as Your Glide Slows

• Start your first stroke as you feel the glide losing momentum. In breaststroke, initiate with an arm pull; in butterfly, move directly into the first arm stroke.
• Quick Tip: Avoid starting the stroke too early, as this can disrupt the streamline and slow you down.

Tip: Make Your First Stroke Strong and Controlled

• Your first stroke should be powerful yet controlled, setting the tone and rhythm for the rest of the lap.
• Technique: Focus on a strong, extended pull, keeping your movements fluid and steady to establish rhythm without rushing.

Conclusion

Executing an effective open turn involves mastering each phase, from hand positioning and rotation to push-off and transition. By following these steps and practicing consistently, you’ll be able to perform quick and powerful turns in breaststroke and butterfly, maintaining momentum and rhythm throughout the race. Each element of the open turn contributes to your overall speed and efficiency in the water, so focus on technique, precision, and timing to perfect this essential skill.

FAQs

1. How do I know when to start my rotation during an open turn?
   • Practice timing your last stroke to reach the wall with both hands. Initiate the rotation as soon as your hands touch the wall to keep the movement seamless.
2. Why do I sometimes end up too far from the wall after the turn?
   • This can happen if you’re not tucking tightly enough or if you’re rotating too far out. Focus on bringing your knees close to your body to keep the turn compact.
3. How can I maintain speed during the open turn?
   • Ensure you have a firm touch on the wall and use an explosive push-off. Proper body alignment and a tight streamline help conserve speed into the next lap.
4. What angle should I push off the wall?
   • A slight downward angle (15-20 degrees) is effective, helping you glide below surface turbulence without diving too deep.
5. How many dolphin kicks should I perform during the glide in butterfly?
   • Generally, 1-2 quick, controlled dolphin kicks are sufficient. Avoid over-kicking, as this can break your streamline and reduce speed.