Begin with Somersaults or Flips
Competitive swimming training is usually done in a swim pool, and that means endless laps! Every time we get to the wall, the most efficient and fast way to turn around and continue swimming is the Flip Turn. While it looks simple when executed by an experienced swimmer, teaching this skill requires breaking it down into manageable, repeatable motions.
Here is a breakdown of the five key steps involved in a quality flip turn:
- The approach (the dive/jump)The Flip (the rotation)The plant (grabbing the wall)Take-off (pushing off)Streamline (maintaining optimal body position)
Begin with Somersaults or Flips
When teaching beginners, it is vital to remember that they are generally clumsy and lack the fine body motion control that older or more experienced swimmers possess. Our focus must be on teaching repetitive actions that simulate or contribute to a better flip turn. We want to instill a general body motion that gets our swimmers as close to the correct precise movements that a quality flip turn requires.
Start by sprinkling your practices with basic forward flips (somersaults). While you are waiting for a lane to finish, assign everyone 5 flips before starting the next set or activity. For true beginners, watch carefully for nose plugging and any signs of unhappiness when water goes up their noses. Remember to encourage bubble blowing through the nose—this helps them relax and focus on body control!
- Blow bubbles through the noseFlip upside-down; ensure they do not rotate sideways or spinFeet should be parallel (watch for crossed ankles)Feet should start and plant in the same location after the flipUsing hands is okay to begin with, focusing on the rotation first.
Transition to Jumps and Handstands that Turn into Flips
Once your swimmers have practiced basic flips repeatedly, you should modify the activity to make it more challenging and fun. We’re going to add motion and posture to the flip.
Remember, a flip turn is essentially a half-flip done while the body is face down in the water with the hands at or near the sides. The goal here is to combine two distinct skills: the rigid body posture of a handstand, and the rotational momentum of a somersault.
We’re going to focus on the top and second from the top positions:
- Do 5 handstands that transition into somersaultsDo 5 jumps from the bottom (deeper water) and, before you get to the surface, execute a flip.
The goal is for the swimmer to achieve two things: 1) Feel the motion of the jump transitioning into a quick flip, and 2) Feel the rigid body posture of a handstand, and then transition that into a flip. Combined, this forms the first half of the flip turn. While moving through the water, they must maintain a rigid, flat body posture, then execute the flip, planting their feet on the wall.
Start Close, Then Back Up
Begin by practicing standing flips as close to the wall as possible. The goal is to minimize the amount of distance the swimmer moves backward during each flip.
Practice 2 flips with their face touching the wall.Take 1 step back.Perform 2 flips 1 step away from the wall.Take a step back...
Continue this pattern until you reach the T mark, or about 2 yards away from the wall.
Practicing the Full Turn at the T Mark
Once at the T mark, perform the following activity to practice the complete flip turn:
Go to the bottom of the pool, feet positioned on the T mark.Jump forward in a streamline (kicking is encouraged).Execute the flip at the wall.Plant feet firmly on the wall.Stop!
Our goal is for the swimmer to maintain horizontal body posture with motion, then execute the flip, placing their feet securely on the wall. Swimmers should be laying on their backs, with their face pointed toward the sky or ceiling. Feet should be about shoulder width apart, toes pointed up, and facing the sky.
Notice the body position in the above picture. While we want to eventually achieve that perfect position, for beginners, we are more concerned with the general body location and movement first.
Repeat the approach, then plant, a significant amount of times. Over the course of a week, attempt at least 30 repetitions. If you are comfortable with the results, add a streamline on the back, moving back toward the T mark.
Put It Together: The Final Swim
The final step is integrating all these skills into a continuous swim set. This is where practice becomes performance!
Start at the flags, or about 5 meters (or 5 yards) away from the wall. Swim FREESTYLE, kicking in <a href="https://www.swimminglessonsideas.com/swim-drill-freestyle-position-11/" target="_blank">Position 11</a>, and then execute the complete turn. Encourage swimmers to remember each step:
- ApproachFlipPlantTake-offStreamline
Crucially, have swimmers always push off on their back in a Backstroke Streamline. We want swimmers to create a habit of initially pushing off however their feet land, and not rotating on the wall to their stomach.
Our ultimate goal is to get to this point:
How do you teach Flip Turns?
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