How to Flip-Turn When Swimming the Backstroke

Learning to change directions quickly is fundamental to competitive swimming.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Swimsuits
• Swimming Goggles

1. Approach the wall swimming the backstroke (many pools have flags hanging 5 yards from the wall to help you gauge your distance from it).
2. Lean your head back and draw your knees up toward your chest.
3. Tuck your body and keep rolling into a back flip in the water until you have turned completely over and are facing down.
4. Extend your body and push off the wall with your feet.
5. Streamline your body, extending your arms above your head with your shoulders up against your ears.
6. Begin kicking immediately.
7. Roll over onto your back and then begin stroking as you break the surface of the water.

Tips & Warnings

• Blow air out through your nose throughout the flip-turn to avoid getting water up there.
• Be sure you have flipped a full 180 degrees before you push off the wall. You don't want to push off into the bottom of the pool.
• Take a quick look for swimmers behind you before you push off the wall.
• If you're in doubt about the legality of a particular move in competition, clear the technique with league officials before attempting it.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.