Flip turn schooling - Part Deux (Freestyle Turn at the Wall)

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Apr 8, 2006

Flip turn schooling - Part Deux (Freestyle Turn at the Wall)

Alright, let's bring the flip toward the wall. Now that you know how to do a flip from a glide, you can easily do a similar feat by the wall. Step back about 2-3 meters from the wall. Push off the bottom into a glide, however, this time have one arm by your side and one arm in front of you (this will simulate a freestyle stroke). Once you are close enough to the wall (this is varies on a height of the person and the ability to tuck into a ball) perform the same drill as mentioned in the previous post.

To recap this, once you are gliding with one arm up and one down, start your stroke with the arm that is above your head, when this arm is moving toward your side, tuck your chin to your chest and use your stomach muscles to smoothly roll into a ball. Once your head is nicely underwater (basically you are heads down now), start rolling your knees to your chest and finish the smooth turn. When you feel your feet hit the wall, just give it a strong push. However, don't forget about the arms.

The arm movement starts at about the time when your legs are beginning to move from straight position (at the surface) into being tucked to your chest. (The picture is a courtesy of Swim.ee where you can find many more great tips on swimming). Both of your arms should be at your side at that time, so we just need to get them into a perfect streamline. Slowly move them from your side to behind your ears and stretch. Now, when you feet hit the wall, you can push off and you will glide off the wall on your back and come up to the surface. Practice this a few times, before you move on.

The only thing left now is the twist to your front. Immediately after the push off the wall (still under water), you should start twisting on your stomach, so you come up in the same freestyle position as you started out in. To help you, you can imagine pushing off the wall in a corkscrew fashion. Use your feet to start your twist, however, don't be too eager to twist; it is a nice smooth slow motion (there is plenty of time to do it, before you surface and start swimming).

Once you have handled the wall flip, feel free to get into more exercises that will help you improve your flipturns.
Be seen, keep your stuff dry and take a break when needed.


Anonymous said...

That is good. I will try this at my next swim practice. I will probably knock off a few seconds at my swim meets.