Name
Flip Turns in Place
One-Liner
Float at the surface in position 11. Do a front flip and return to position 11.
Success Criteria
- A part of your body must remain at the surface during the flip.
- Return to Position 11 in less than 5 seconds.
- BONUS: No hands to help flip
- BONUS: No hands or kick to help flip
Failure Criteria
If any part of your body goes fully underwater during the flip, or if you take longer than 5 seconds to return to Position 11, the challenge is not completed.
Core Skill
Flip turns and body awareness underwater.
Who
Swimmers who are comfortable floating on their back and front, and are ready to practice flip turns.
What
Perform a front flip while keeping part of your body at the surface, then return to a streamlined Position 11 within 5 seconds.
How
- Start floating face-down at the surface in a streamlined Position 11 (arms extended overhead, legs together).
- Tuck your chin to your chest and initiate a forward somersault, keeping one hand or foot at the surface throughout the flip.
- Complete the flip and extend back into Position 11, facing the same direction as when you started.
- Time yourself—return to Position 11 in under 5 seconds.
- For bonus difficulty, try without using your hands to push off, or without any kick at all.
Difficulties Instructors Might Face
Some swimmers may struggle to keep a body part at the surface during the flip, or may take too long to return to Position 11. Encourage them to start with a slower, controlled flip and focus on maintaining a tight tuck. If they lose orientation, practice the flip in shallow water first.