Swimming Turns

Flip Turn Practice

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

20 minDuration
8 playersGroup size
BeginnerDifficulty
Pool wall endSpace needed
NoneEquipment

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.

Progressions

→ 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.

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turn flip turn technique freestyle
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