For swimmers, whether you have been swimming for years or are a triathlete, the flip turn can be tricky. From the outside, it looks quite simple. You flip over and push off; however, there are quite a few of technical aspects that go into the perfect turn. But fear not, I have put together a series of drills to help perfect your flip turn. STEPS to the flipturn: (don’t worry, there’s video below ☺)
- When you finish your second to last pull, keep your palm on your thigh
- Take a strong last pull into the wall.
- When your hand passes your head, tuck your chin.
- When both hands touch your thighs, flip them over and scoop them above your head. This will also help your legs flip over. The SCOOP!
**Here is where you see the biggest difference in turns. Some people do a tiny twist on the wall so they push off on their side. Some push off on their backs and dolphin kick and they turn to their stomachs.
When your feet hit the wall, your hands should be above your head, and you’re ready to push off into streamline. Your feet should be in the middle of the “T” on the wall. Push off in tight streamline.
Here are the drills. They are done in order to build up to the turn
Drill #1- Vertical Scoop
The SCOOP! This is one of the hardest concepts about the turn. When going into the turn, you want to use your momentum, your core and your hands to help flip over. You do this by flipping your palms and pressing up over your head. Quite a few people either let their hands go out in a “T” or the tuck their hands inside their belly. This can get you over, but isn’t the most efficient way. To help you feel the water, this drill can really help you get the scoop.
- You want to be vertical in the water.
- Place the back of your hands on your thighs and press up above your head.
- The goal is to drop straight down, and be able to push off the bottom of the pool in streamline.
Drill #2: Floating Flip
- Float on your stomach with your hand out in front in the middle of the pool.
- Pull with both arms and go into your flip.
- You’re working on steps 3-4
Drill #3: Kick/Flip/STOP
- Kick into the wall with your hands in front.
- When you reach the “T” flip, and stop.
- Where do your feet hit the wall? Where are you hands?
- It may take a couple of tries until you’re comfortable with your feet hitting the wall.
- This is working on steps 2-5.
Drill #4: kick/flip/jump
- Start at the flags and kick with your arms in front until about the “T” on the bottom of the pool.
- Pull with both arms and go into your flip.
- Push off in streamline.
- You’re working on steps 2-7
Drill #5: side kick/flip/jump
- Almost identical as the previous drill, but now kick with one arm up and one arm rested by your thigh.
- When you get to the “T” on the bottom of the pool, pull with 1 arm to flip.
- You’re working on steps 1-7.
And here are the 2 angles of the full turn again.
VIDEO Flipturn 1&2
I hope this helps. Having a fast and efficient turn is probably one of the quickest ways to improve your swim.
Now go, practice, and enjoy the water!
Coach Margot
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