6 Week Swim Challenge

Flip Turns

When it comes to learning how to do a flip turn, I’ve found that breaking it up into it’s individual parts and practicing those parts separately is the most efficient way to learn. Let’s begin with the end of the flip turn which is the push-off.

Make ALL of your push-offs when you are starting a new lap excellent with a tight streamlined position. Your arms should be extended straight overhead with hands that overlap. Your biceps should squeeze into your ears. If there is space between your biceps and ears you are NOT in a streamlined position. Your head position should be down. Push off from the wall with strong legs like you are jumping up from the floor. When you feel the momentum from your leg push off begin to slow, add your flutter kick. When you feel the momentum from your flutter kick begin to slow add your first arm stroke and begin swimming.

If you really want to take it to the next level, practice doing a couple of dolphin kicks prior to your flutter kicks. However, you can have a very good flip turn and streamlined push-off without the Dolphin kicks but they do add speed. Just watch the Olympics and you’ll see this very clearly.

Once you have developed a strong & streamlined push-off then it’s time to begin working on the first part of the flip turn; the somersault.

How to somersault. Click here for a video. Practice first in the middle of the pool without people around. Just learn to somersault.
1. Tuck your chin to your chest.
2. Bring your knees to your chest.
3. Aim your head to your knees/chest.
Speed matters. The more velocity you move your head to your knees/chest the quicker you will flip. Same for your knees, the faster you move them to your chest and curl into a ball the faster you will flip. If you go slow, you’ll find it’s hard to get the momentum to flip over. You can also use your arms to help you rotate.
4. Hum. Many people find they take in water when they flip. Try humming to close down those pathways of water.

Once you are able to somersault well in the middle of the pool, it’s time to figure out how to time it with the wall. In the beginning you will be worried that you will somersault and end up hitting the wall. In reality, you’ll somersault and not be able to touch the wall with your feet.

Identify the “T” in the tile line at the bottom of the pool. Swim towards the wall and when your head nears the T, execute your somersault. You’ll find that you are several feet way from the wall. Now, just keep swimming about 6 inches further and then execute your somersault. It will take you several adjustments before your feet barely touch the wall. All of this trial and error will show you that your head will be about 6 inches from the wall when you execute your somersault to perform a strong flip turn. Pro Tip: Your feet end up where your head begins the turn. So, when you begin your head tuck 6 inches from the wall this is where your feet end up on the somersault and it’s very easy for your legs to extend your feet into the wall for a strong push off.

Once you’ve identified the place where your head will tuck and your flip turn will begin in relationship to the wall; you’re able to flip turn and have your feet be able to make contact while still in a tucked/coiled position to create a strong push off then it’s time to practice “Sticking the Landing”.

Stick the Landing. Think of Gymnastics and how gymnasts stick the landing with strong legs. In terms of practicing your flip turn, I want you to be able to stick the landing. DO NOT TRY to flip turn and push off just yet as you’ll come off the wall at all kinds of crazy angles. Instead practicing sticking the landing. What does this mean?

Swim in to the wall carrying your speed (do NOT slow your swim speed coming into the wall as this will make your flip turn harder and not easier), execute your somersault and plant your feet on the wall and just stay there for one or two seconds and the allow your feet to come off the wall as you stand up. When you stick the landing your feet should be pointing towards the sky and you should be on your back facing up.

You’re almost there! Before putting it all together I want you to practice your push-offs from this position. With legs shoulder width apart, toes pointing up towards the sky reach between your feet with your hands to grab the wall to place yourself in that bent knee / crouched position ready to explode off the wall. With feet firmly on the wall, let go of the wall with your hands and move your arms into the streamlined position with arms extended, hands overlapping, biceps pressed tightly against your ears. Your legs will push off from the wall just as your entering this streamlined position. It will take you some work to get the timing down which is why I want you to practice this part independent of the flip turn.

Now, as you are pushing off on your back, face up, as your legs push off you are going to rotate your upper body so that you push off in a spiral fashion which brings you face down and ready to begin your kicks and start your pull

Here are a few videos that might also help:
Video 1
Video 2
Video 3