How to Do a Flip Turn in Swimming

A flip turn is an underwater somersault that you just perform when you reach the wall at one end of a pool. It’s also a swimmer’s secret weapon for fast laps.

When done right, this maneuver can assist you to save precious time in the beginning of each lap, and offer you a lift of speed as your forcefully push off the wall. But to get probably the most out of it, you’ll want to learn the best way to do a flip turn properly.

Here’s the best way to do a freestyle and backstroke flip turn with perfect form.

During What Strokes Do You Use a Flip Turn?

Flip turns are best used in the course of the freestyle and backstroke, says Lindsay Bechtold, private swim instructor. “Butterfly stroke and breaststroke turns are called ‘open turns,’” she adds.

The reason? In competitions using the butterfly stroke and breaststroke, you’re required to the touch the wall with two hands before starting your next lap.

With freestyle and backstroke, you’re only required to the touch the wall with one hand, and you’ll be able to push off the wall together with your feet.

Flip Turn: Step-by-Step Instructions

As you approach the wall at one end of the pool, the black line on the underside of your lane will turn out to be a “T.” This “T” tells you the wall is barely two feet away and it’s time to start out your flip turn.
Allow your face to cross the “T” and take your last stroke going into the wall. As you finish the stroke, sweep your arms all the way down to your sides, and tuck your chin and knees into your chest. Keeping your legs together, tuck right into a ball and permit your head to prepared the ground. Exhale through your mouth as you go to avoid water going up your nose as you flip the other way up.
Your legs will eventually swing out of the water, but still keep your knees bent and legs tucked.
As you finish your flip, plant your feet flat on the wall together with your knees bent. Then, reach your arms forward and push off the wall right into a streamline position, rotating so your stomach is facing the underside of the pool.

Backstroke Flip Turn: Step-by-Step Instructions

As you approach the wall, search for the flags that hang over the top of the pool. Once you reach the flags, begin counting your strokes. “Every swimmer has their very own ‘count,’ or variety of arms to achieve the wall,” Bechtold says. (You’ll wish to determine your count before attempting flip turns.) If it normally takes you five counts to achieve the wall, begin your flip on 4 counts.
Take your last stroke going into the wall. As you finish the stroke, cross your opposite arm (the one which’s down by your side) across your body and into the water to flip yourself onto your stomach.
Sweep your arms all the way down to your sides, and tuck your chin and knees into your chest. Keeping your legs together, tuck right into a ball and permit your head to prepared the ground. Exhale through your mouth as you go to avoid water going up your nose as you flip the other way up.
Your legs will eventually swing out of the water; keep your knees bent and legs tucked.
As you finish your flip, plant your feet flat on the wall together with your knees bent. Then, reach your arms straight above your head and push off the wall right into a streamline position.

Flip Turn Tips

Get comfortable together with your respiration pattern before trying a flip turn. This will assist you to nail the timing of flipping on the wall, and assist you to avoid getting a nose filled with water.
Remember to exhale through your mouth as you tuck your chin so that you create bubbles as you flip over. Again, this can keep the water out of your nose.
If the considered doing an underwater somersault right into a wall makes you nervous, practice flipping in open water. Bechtold often has newbies practice by flipping over every seven strokes, but find your personal rhythm and get practicing. Once you’re feeling confident doing the flip in open water, then try doing a flip turn on the wall.