HOW TO DO A FLIP TURN: PART 1 - MASTERING THE FLIP

For many swimmers, the freestyle flip turn can seem like a complex and intimidating skill. But with a little patience and a step-by-step approach, you can master it in no time.

This is the first lesson in our series on the flip turn. Before we even think about the wall, we are going to focus on the single most important part: the flip itself. By perfecting the forward somersault in open water, you will build the foundation for a fast and efficient turn.

Dive Into: Mastering the Forward Somersault

• The 5 Keys to a Perfect Flip
• Drill #1: The Assisted Somersault
• Drill #2: The Floating Somersault
• What's Next?
• Frequently Asked Questions

The 5 Keys to a Perfect Flip

What makes a good flip? It comes down to five key elements:

1. A tucked chin: Your chin should be pressed tightly to your chest.
2. Smooth motion: The flip should be a continuous, fluid roll.
3. A compact body: Make yourself as small as possible by tucking your knees to your chest.
4. Breath control: Hold your breath throughout the flip.
5. (Later) A strong push-off: We will add this when we get to the wall.

Drill #1: The Assisted Somersault

To start, let's just get the feeling of the rotation.

1. Go to the shallow end and stand on the bottom.
2. Give yourself a gentle push off the bottom.
3. Tuck your chin to your chest and slowly roll forward, bringing your knees into your chest to make a tight ball.
4. Exaggerate the rotation and just keep rolling.

If you are struggling to get over, you can use two kickboards for assistance. Place one on each side of your body, put your palms on top of them, and use them as gentle levers to help you flip over. The kickboards never leave the surface of the water and your hands will stay put. When the flip is finished, you should end up in the same position you started (standing on the bottom) with your palms still on the kickboards.

Drill #2: The Floating Somersault

Now that you can do it from the bottom, let's try it from a freestyle floating position.

1. Start by floating on your stomach with your arms extended in front of you.
2. Initiate the flip by performing a small, double-arm pull down towards your hips (like a butterfly pull).
3. As your arms pull, tuck your chin to your chest.
4. As your head goes down under your knees, bring your knees into your chest to create that tight ball.

What's Next?

Practice these two drills until you can perform a smooth, controlled somersault in the middle of the pool. Once you've mastered the flip, you'll be ready for our next lesson, where we will add the wall and a few more tricks to make your flip an efficient work of art.

Have fun.