Things You'll Need:
- Swim cap
- Swim goggles
- Swimsuit
- Styrofoam noodle
- Pool
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Step 1
Stand in a shallow end of the pool away from other swimmers. Face the wall.
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Step 2
Hold a Styrofoam noodle behind your back with bent elbows and extended arms. Practicing the flip turn with the noodle helps you accomplish the flip without using your hands and arms. You want to use your abdominal muscles and not your arms when completing a flip turn. This way your arms are free to swim after your feet push off the wall.
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Step 3
Hold your breath, tuck your chin and put your face under the water.
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Step 4
Kick your legs toward the wall while holding your arms and the noodle behind you. Your legs are kicking in a vertical scissor motion.
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Step 5
Do a somersault slowly about 2 feet from the wall. Keep holding the noodle and slowly exhale the air out of your lungs while doing the somersault.
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Step 6
Push off the wall with your feet. Your arms should still be above your head holding the noodle. You have just completed a freestyle flip turn.
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Step 7
Practice this drill until you feel comfortable completing a freestyle flip turn. Have patience with this drill and take it slowly.
