Flip Turn Dryland Exercises

These dryland exercises will help you strengthen the muscles that help you execute fast and efficient flip turns. They range from basic to more advanced so you can progress along the exercises as you get more comfortable.

Do 1–3 sets of 8–10 repetitions for the exercises below unless they’re noted to be held for a certain period. If an exercise is new, do one set and then add sets to increase the challenge as you build strength.

Straight-Arm Plank With Alternating Knee Drive

You need to be able to aggressively drive your knees to your chest to do the tight tuck necessary for a fast flip turn. The tighter your rotation, the faster your flip, the faster your turn. The straight-arm plank with alternating knee drive helps you work on that.

To do this exercise, start in the top of a push-up position with your arms straight. While maintaining that position, bring one knee up to your chest. Return with control and repeat with your other leg.

Dumbbell Reverse Lunge

Great turns require strong legs that can do a powerful push off the wall. The harder you can push, the farther you can go. The dumbbell reverse lunge is a simple exercise that is terrific for building strength in your legs.

To do this exercise, stand with your legs hip-width apart. Step backward with one leg and lower your body toward the floor. Stand back up and return to the starting position. After you’ve done all the repetitions with one leg, switch legs.

Cable Reverse Crunch

Cable reverse crunch helps improve your ability to aggressively tuck into the ball that’s necessary for a tight flip. Being able to do this requires an aggressive drive of your knees, which is powered by your hip flexors and abdominals.

To do this exercise, attach a cable or elastic band to your ankles. Lie on your back on the ground with your feet facing the resistance. From this position, bring your knees up to your chest. Lower under control.

Modified V-Ups

Modified V-ups develop the muscles of your torso responsible for doing a tight tuck. Its value is in its simplicity, as well as being possible to do anywhere without equipment.

To do this exercise, begin by lying on your back with your legs straight and your arms straight overhead. Lift your opposite arm and leg and have them touch each other at the top. Lift your upper body off the ground to do so. Lower under control and repeat with your other arm and leg.

Dumbbell Calf Raises

Although your thighs and hips create most of the force responsible for pushing you off the wall, your calves help you push off farther. To help you get more out of each turn because of a better push-off, try dumbbell calf raises.

To do this exercise, grab a dumbbell with one hand, and use your other hand for support. Press your foot into the ground to raise yourself up.
This exercise can be done with one or two legs at a time. For more range of motion, do this exercise on a ledge, so that your heel can drop below your foot.

Hanging Knee Raise

Hanging knee raise builds the strength and control needed to aggressively achieve the tight tuck necessary for a fast flip turn, while adding variability that you don’t get with exercises done when you’re on the floor.

To do this exercise, begin by hanging from a bar. Bring both of your knees to your chest, trying to avoid rocking back and forth while hanging from the bar. Aim to bring your knees up to at least belly button level, preferably up to your chest.

Supine Lying Rock in Ball

Once you drive your knees to your chest during your flip turn, you must rotate while remaining in the tucked position. Supine lying rock in ball helps you build the strength and skill necessary to do so.

To do this exercise, lie on your back, bring your knees to your chest, and grasp your knees. Begin to rock back and forth. To increase the challenge, remain in a ball and remove your hands from your shins.

Dumbbell Squat

Dumbbell squat helps you build the necessary leg strength to do a strong push off the wall. The better your push-off, the faster your turn.

To do this exercise, grab a dumbbell in both hands and stand with your feet together about hip-width apart. You can move your feet out slightly if that’s more comfortable. While maintaining good posture and keeping your feet flat on the ground, lower your hips. Push through the ground to stand back up.

Back Hyperextension

Generating a strong push off the wall requires forceful effort from the muscles on the back of your legs. These muscles help extend your hip, which helps you jump off the wall.

To do back hyperextension, start in a back extension machine. Secure your legs and then lower your upper body over the end of the pad. From this position, push your hips into the pad and lift your upper body until it’s parallel with the ground.

Dumbbell Squat Jump

Having strong legs is the foundation of an effective push off the wall. Having powerful legs is what makes your push-off that much more effective.

For dumbbell squat jump, hold dumbbells in each hand and stand with your feet together approximately hip-width apart. Dip slightly and then jump as high as you can, landing as softly as possible under control.

Use a weight light enough that you can jump off the floor with it. If you have concerns about your joints or previous injuries, consider doing the squat jumps without weights.