How to Do an Open Flip Turn
Tips and Techniques on How to Do a Flip Turn While Swimming Freestyle
One of the hardest things to learn in competitive swimming is the flip turn. A flip turn can be much more efficient and less time consuming than an open turn when done correctly. It is a daunting task at first, but once mastered it can be like riding a bike, you never forget.
It is important to learn that no matter what stroke you do, as you enter a flip turn the first thing you need to do is put your hands at your hips with your knuckles facing the bottom of the pool. This alignment will keep your hands from getting in the way as you flip. It is important to note that you should leave yourself just the right amount of room between you and the wall. If you are too close you may hit the wall, if you are too far away, you will be unable to push off the wall and continue to swim. As you improve your form you will get accustomed to when to start the flip and how far away you should be.
Lead with your Chin
Once your arms are at your sides, the flip turn is started when you place your chin at your chest. The old saying is, 'wherever the head goes, the body should follow'. Put your head in the tucked position which should elevate your hips and start the process of the actual flip.
Hips Up, Head Down
As you put your head down into the water make sure you push your hips up and treat this flip-turn as if you were performing a somersault on a gym mat. Tuck your body into a ball and roll forward. As you flip your legs should follow.
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Pop and Twist
Once your legs have rolled over they should find the pool wall if you positioned yourself correctly. Your legs should be slightly bent so you can 'pop' off of the wall and push yourself back into the streamline position (hands locked above your head, with your biceps close to your ears. Try to keep your legs together as well). As you push off the wall your body will be facing the ceiling and your back will be towards the bottom of the pool. Twist your body clockwise, or counterclockwise (whatever feels more comfortable) after you push off the wall in order to return to the original freestyle position.
Kick, Kick, Kick
You will not immediately be back on-top of the water. As you slowly rise back to the surface make sure you hold the streamline position and kick as the momentum from your wall-push propels you forward in the water. Just before your body breaks the water surface, make sure you begin your underwater freestyle stroke with one hand and your flip turn is complete!
#1 Leave enough room to flip!
#2 At first, you may want to have someone stand next to you as you flip. Most swimmers tend to attempt a flip, get nervous and straighten their back mid-way through the flip. This may cause injury as you may hit your head on the pool wall, or the floor of the pool if you are attempting in the shallow end. It is important to have a spotter there to assist and make you feel more comfortable.
#3 Don't give up. It will take several attempts before you get this right, and may take many more attempts before you perfect the flip-turn. Good Luck!