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How to Do an Underwater Flip Turn?

Published in Swimming Technique Flip Turn 3 mins read

Performing an underwater flip turn is a fundamental swimming technique that allows you to quickly reverse direction at the wall with minimal loss of momentum. It involves approaching the wall, initiating a forward somersault, and pushing off in a streamlined position.

Key Steps for an Underwater Flip Turn

Mastering the flip turn requires coordination and practice, but breaking it down into steps makes it manageable. Here’s a breakdown of the process:

Approaching the Wall

  1. Timing: Count your strokes from the flags (usually 5 yards/meters before the wall) to gauge your distance. This helps you know when to prepare for the turn.
  2. Approach Speed: Maintain good speed coming into the wall. Don't slow down prematurely.

Initiating the Flip

  1. Last Stroke: Take a strong final stroke into the wall.
  2. Tuck: As your hand finishes the stroke, tuck your chin towards your chest and bring your knees up towards your body. This initiates the forward rotation.

The Flip

  1. Forward Somesault: Perform a tight forward somersault underwater. Use your hands to scull slightly (move them in a circular motion) if needed to help with rotation speed.
  2. Positioning: As you complete the flip, your feet should land flat against the wall. According to the reference, you will end face up as you complete the flip. Aim to place your feet shoulder-width apart, relatively deep in the water to allow for a strong push-off.

The Twist and Push-off

  1. Alignment: Once your feet are planted on the wall, you need to orient your body for the push-off. To finish the movement, twist your body to face the direction you will be swimming. This twist happens after your feet are on the wall and before you push off.
  2. Push-off: Extend your legs powerfully from the wall.
  3. Body Position: As you push off, your body should be in a tight streamline position – arms extended straight overhead, hands clasped or stacked, head tucked between your arms.

Streamlining

  1. Underwater Travel: Remain in your streamline position underwater, gliding as far as permitted by race rules (typically up to 15 meters in freestyle) before initiating your first stroke and kick.

Practice Tips for Improving Your Flip Turn

  • Practice the Tuck: Stand in the shallow end and practice tucking your chin and bringing your knees up to do a small somersault.
  • Practice Feet on Wall: In slightly deeper water, practice swimming towards the wall and getting your feet placed correctly. Don't worry about the full flip initially.
  • Practice the Twist: After getting your feet on the wall (perhaps by just swimming into it and pushing off), practice the twist motion mentioned in the reference to get your body aligned correctly before the push.
  • Start Slow: Don't try to rush the flip turn initially. Focus on executing each step correctly before increasing speed.
  • Tight Streamline: Spend time practicing your streamline position, both against the wall and off the wall.

By practicing these steps, including focusing on ending face up during the flip and twisting to finish the movement for the push-off, you can develop an efficient underwater flip turn.