3 Myths About Flip Turns (and the Truths Behind Them)

Flip turns are an important part of swimming. Here we bust three myths about them.

Myth #1: Flip Turns Are Only for Advanced Swimmers

Many beginners believe that flip turns are too difficult and should only be attempted by advanced swimmers. With proper instruction and practice, swimmers of all levels can learn and benefit from flip turns.

A well-executed flip turn will always have the advantage over an open turn in backstroke or freestyle as it allows you to maintain more speed as you approach and leave the wall. Drag is reduced if the swimmer remains compact during the flip and streamlined in the push-off. The continuous motion of a flip turn requires less energy compared to the more complex movements of an open turn. Additionally, the quick and efficient nature of a flip turn allows swimmers to conserve energy for the rest of the race.

The key to success in learning flip turns is to break it down into parts. In a turn you have three main components: the approach (wall awareness and taking momentum into the wall), the execution (contact with the wall, the flip, and the foot plant), and the breakout (the push off, streamline, underwater, and breakout stroke.

Here are starting points for each of those components.

Approach

• When approaching the wall for a flip turn, focus on maintaining your speed and a streamlined body position as you approach.
• As you near the wall, aim to take your last stroke at the right distance so that you can initiate the flip with your body extended and your head in a neutral position. This helps you carry your momentum through the turn and into the push-off.
• For most swimmers that last stroke takes place at or around the T at the bottom of the pool. The exact location is dependent on your speed, height, and stroke mechanics. Don’t lift your head to look for the wall, use the T to judge your location. 

Execution

• Flip quickly and in a tight tuck.
• As you flip, drive your head to your knees and get as compact as you can. This reduces drag and allows for a faster, more efficient rotation.
• After you master that flip action, the next task is to ensure that your feet land on the wall with your toes pointing upward, ready for a powerful push-off.
• The wall can be daunting until you’re confidence and skill increase. When first attempting flip turns, move out away from the wall and practice the approach and flip action out in the open. 

Breakout

• Maintain a streamlined position as you push off the wall and begin your dolphin kicks.
• Keep your body tight, with your arms extended in a straight line above your head, your core engaged, and close all gaps in your body line from fingertips to toes. 

Myth #2: You Should Roll to One Shoulder Into the Turn

When you roll to one shoulder during a flip turn in swimming, several things can happen that may affect your efficiency and speed:

• Disruption of your streamline position, causing increased drag as you push off the wall.
• Uneven push-off, which causes you to veer off to one side instead of pushing straight off the wall, leading to a longer distance to correct your trajectory. 
• Less efficient rotation, causing you to spend more time completing the turn.
• Increased risk of injury; improper body alignment and technique can increase the risk of strain or injury, particularly to your shoulders and back.
  
  

To perform an effective flip turn:

• Get compact in the initial action of the flip, then flip straight over
• Plant your feet on or near the cross with toes pointed up
• Push off on your back into a streamline. (For a freestyle flip turn it may seem uncomfortable or odd to push off on your back, yet it really is the most efficient way to leave the wall. Learn to use core control, dolphin kicks and flutter kicks to get yourself oriented quickly to your stomach to swim freestyle. For backstroke, coming out on your back after the flip is ideal as your body is in the proper orientation to begin swimming.)  
  
  

An outstanding progression drill to conquer going straight over is done away from the wall. Use this mid-pool turns sequence to improve your flip action and body orientation.

• Use the middle of the pool, away from the wall.
• Begin in a face down float with hands on thighs.
• Execute a single compact dolphin kick while simultaneously driving your head to your knees.
• Flip your legs hard (don’t roll) and firmly pull your palms and forearms from your thighs up to your shoulders (upper arms kept close to your body).
• Flip straight over onto your back and end up in a chair position with palms still on your shoulder.Exhale through your nose when starting your flip.
  
  

Once this is mastered:

• Extend your finish to punch out of that chair position into a streamline on your back. The goal is to land perfectly horizontal to the surface and fairly shallow (about 12-18" deep).
• Add in a few freestyle strokes in the middle of the pool to give you momentum.
• Build up some speed and go right into a fast flip, straight over, again coming out on your back in that same streamline you did in the above drill.
• Don’t forget to exhale through your nose when starting your flip.

The final steps in the mid-pool progression are

• Sprint and execute the sequence as fast as possible.
• After the flip, get up and going into few sprint strokes of freestyle.
• Practice getting as compact as possible with fast heels, a rapid flip, and not breathing right before or right after the flip.

Once you’ve mastered the mid-pool turns progression, take it to the wall and practice your turns there. This can also be broken into a sequence:

• Flip and just plant your feet on the wall, toes pointed straight up to ensure that you are flipping straight over and ready to come out on your back.
• Extend that into pushing off on your back into a streamline.
• Work to orient yourself to your stomach to finish your underwater work and prep for the breakout stroke.

Myth #3: The Turn Is a Somersault Rolling Action

Sometimes somersault and flip turn are used interchangeably to describe turns in freestyle and backstroke races. Both terms refer to the same basic movement at the wall, so that you can push off and swim in the opposite direction, but a somersault isn’t as efficient as a flip turn.

A somersault is a full forward roll in which you curl into a ball to rotate forward and complete the turn. A flip turn is a quicker, more compact flipping motion in which you quickly tuck and rotate, snapping your legs over to the wall. A well-executed flip turn is much more efficient and faster than a somersault turn as it minimizes time spent turning and maximizes the push-off from the wall. Flip turns also tend to promote better streamlining off the wall, reducing drag and allowing for a faster breakout.

If you roll or somersault, here’s a way to transition to a flipping motion and a more efficient flip turn.

• Chin tuck: As you pull into the final stroke, drive your head down, tuck your chin to your chest, kick one last hard dolphin kick and finish your arm pull with your hands ending at your sides or on your thighs. Keep your chin tucked throughout the duration of the turn all the way until you take your first breath.
• Bend in half: Bend at the waist while keeping your hands still (on or near your thighs at this point). The above chin tuck action starts the bend action and the chin tuck helps keep your legs relatively straight and maintains your position near the surface. 
• Get compact: As you tuck your chin and bend at the waist, think of chasing your legs with your head. Get as compact as you can, as fast as you can.
• Flip don’t roll: Throw your legs over the top of the water, don’t gently roll your body. This leg throw is aggressive and snappy, not slow and casual. Initially the legs are straight in the throw. Just before they get all the way over, they bend. 
• Pull up with your hands: Use your palms and forearms to accelerate the last half of the flip by firmly pulling the water up toward your shoulders. Try to keep the upper arms close to your body when doing this pull-up action.

An effective way to develop a strong flip action is done away from the wall with this calf slap drill. Being away from the wall allows you to be more aggressive and not worry about hitting it with your heels.

• Swim a few strokes of freestyle to build up some speed.
• Execute a flip turn with the goal of throwing your legs as hard and as fast as you can, and landing your calves on the surface, making a lot of noise.
• As you improve your mechanics and master a compact flip, take it to the wall and see what you can do. If you face some setbacks, return to doing flips out away from the wall to build your confidence and your mechanics.