Flip Challenges: Front Flips, Back Flips, and More

Name

Flips

One-Liner

Perform a series of front and back flips in the water, with increasing difficulty.

Success Criteria

1. Complete 3 front flips
2. Complete 3 back flips in a ball, as shown in the picture
3. For the super challenge: complete 2 front flips in less than 5 seconds
4. For the super duper challenge: complete 5 flips in less than 10 seconds, with breathing
5. In a back float, start with two feet flat against the wall on the surface, do 3 double arm back strokes with no kick, and turn it into a back flip (in a ball) at the flags
6. Swim fly backwards (feet first, arms in wrong direction) from the wall to the flags
7. For the Justin Challenge: push off the wall toward the T mark as if doing a handstand, but instead push on the ground to launch back at the wall and hit it with your feet

Failure Criteria

1. Inability to complete the required number of flips
2. Not maintaining a ball shape during back flips
3. Exceeding the time limit for the super or super duper challenges
4. Using kick during the back float challenge
5. Not completing the fly backwards swim to the flags
6. Missing the wall with your feet in the Justin Challenge

Core Skill

Body awareness, rotation, and breath control in the water.

Who

Swimmers who are comfortable with basic flips and want to challenge their coordination and speed.

What

A series of flip challenges including front flips, back flips, a back float to back flip sequence, swimming fly backwards, and a handstand rewind move.

How

1. Start with 3 front flips, tucking your body tightly.
2. Perform 3 back flips in a ball, keeping your knees close to your chest.
3. For the super challenge, try 2 front flips in under 5 seconds.
4. For the super duper challenge, do 5 flips in under 10 seconds, remembering to breathe.
5. In a back float, place both feet flat against the wall at the surface. Do 3 double arm back strokes without kicking, then tuck into a back flip at the flags.
6. Swim fly backwards (feet first, arms moving in the opposite direction) from the wall to the flags.
7. For the Justin Challenge, push off the wall toward the T mark as if starting a handstand, but instead push off the bottom to launch backward and hit the wall with your feet.

Difficulties Instructors Might Face

Swimmers may struggle with timing the back flip after the back strokes, or with maintaining a tight tuck during flips. The fly backwards swim requires coordination and may feel unnatural. The Justin Challenge demands precise timing and strength to launch backward accurately.