Flip turns are mainly used for the freestyle and sometimes, the back stroke. This article will teach you how to perform a flip turn during the freestyle when you approach the wall of the swimming pool. The purpose of doing a flip turn is to channel more energy and gain momentum from the wall push. This will enable you to pick up speed even faster.
1. Start by swimming a length of the pool using the freestyle. When you are approaching close to the wall, do a front flip, then quickly push yourself off the wall with your feet while simultaneously twisting your body so that your face continues to face the bottom of the pool.
2. As you do the flip, rotate your legs over from your hips and avoid bending your knees. Land your feet between 20 to 25 inches deep and between 1 to 2 inches from the wall. Once your feet come over, extend your legs out to make a gentle but quick contact with the wall with both of your feet.
3. After the initial flip, your nose will be momentarily pointed towards the sky. Exhale a small amount of air through your nose just prior to this moment to prevent any water from going up your nose.
4. Toward the end of the flipping motion, twist your body a little so that your shoulders come around and face the bottom of the pool. Simultaneously, extend your arms out into a diving motion and push yourself off hard from the wall with your feet and legs so that you continue to glide underwater. After pushing off, glide through the water to maximise the distance travelled and gradually rise your head out of the water surface.
5. Once your head emerges from the water surface, pull your right arm down your body in a swimming stroke, resume your flutter kick and turn your head to inhale air.
6. Proceed with the freestyle towards the other end of the pool and repeat the flip turn.
- Gauge how far away from the wall to begin your flip.
- Many swimmers gauge their flip based on the lane markers at the bottom of the pool.
- Use your hips as the pivot point for the flip.
- When your legs come over, they should be slightly bent at the knees but the point of rotation should be from the hips
- While gliding through the water, keep your body in a hydrodynamic shape to reduce as much water resistance as possible.
- A flip turn increase efficiency and speed as you are touching the wall with your feet, not your hands.
- When your head emerges from the water surface, maintain good free-style breathing habits so the side of your face is minimally out of the water.
- A good flip turn requires practice. However, once you get it, it will happen naturally.
- Be careful that your feet do not flop over and land on the edge of the pool.
- Avoid flipping too early or late as it will cause you to slow down.
- If you are a beginner, ensure that a lifeguard is on duty.
- Swimming pool
- Swimming attire
- Lifeguard (for safety precautions)