Swimming Turns

Flip Turn Practice

Swimming drill for turns training sessions

Practise efficient freestyle flip turns — approach, rotation, and push-off.

20 minDuration
8 playersGroup size
BeginnerDifficulty
Pool wall endSpace needed
NoneEquipment

What This Drill Improves

This swimming drill is best for beginner players who need focused work on turns. It works well with 8 players and can be adjusted by changing the space, pressure, or scoring rules.

Setup

Groups at each wall. Practise turns in isolation first, then in swim.

Instructions

  1. Count strokes from the T mark — know your count (usually 2-3).
  2. Chin to chest, rotate hips overhead.
  3. Feet land shoulder-width on wall, knees bent.
  4. Explosive push-off — streamline. 4 turns per swimmer, continuous rotation.

Coaching Points

✓ Don't look at the wall — commit to your count.
✓ Fast flip — slow push negates the turn.
✓ Streamline position maintained for 3 body lengths.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

→ Measure turn cycle time from 5 m out to 5 m out.
→ Add breakout strokes — match stroke count each time.
→ Underwater dolphin kicks off the wall.

Regressions: Make It Easier

Walk through the pattern first, then build up to game speed.
Use larger targets or more space to help players succeed early.

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