Swim turns are a crucial skill for competitive and fitness swimmers, allowing for smooth transitions, faster lap times, and improved efficiency. Whether you're coaching beginners or refining the technique of advanced swimmers, teaching proper turns requires a structured approach that focuses on mechanics, body positioning, and timing.
This guide covers the different types of swim turns, key teaching techniques, common mistakes, and best drills to help swimmers execute faster and more efficient turns.
1️⃣ Understanding the Different Types of Swim Turns
There are three primary types of turns in swimming, each specific to different strokes:
🏊 Freestyle & Backstroke Flip Turns
A somersault-style turn that allows for continuous momentum into the next lap.
Requires a strong tuck, a quick flip, and a streamlined push-off.
🏊 Open Turns (Breaststroke & Butterfly)
Swimmers touch the wall with both hands, rotate quickly, and push off.
Focuses on efficient wall contact and a powerful push-off.
🏊 Backstroke to Breaststroke Turn (IM Turn)
Uses a crossover turn or an open turn to transition between strokes.
Requires precise timing and controlled body rotation.
Each turn follows the same fundamental principle—efficient wall contact, quick transition, and a powerful streamline push-off.
2️⃣ Teaching Flip Turns (Freestyle & Backstroke)
🔹 Key Steps to a Perfect Flip Turn:
✅ Approach the Wall: Swim at a controlled speed, taking a final breath 1-2 strokes before the turn.
✅ Initiate the Flip: Tuck the chin, bring knees to the chest, and use a dolphin kick for rotation.
✅ Find the Wall: Land feet shoulder-width apart on the wall, knees bent at 90 degrees.
✅ Streamline Push-Off: Extend arms, engage the core, and push off in a tight streamline position.
✅ Underwater Phase & Breakout: Use 3-5 dolphin kicks before surfacing into a strong stroke.
🔹 Best Drills for Flip Turns
🏊 Somersault Drill – Practice forward flips in the water to develop confidence in rotation.🏊 No-Wall Flip Drill – Perform flips in the middle of the pool to refine tucking and control.🏊 Push-Off Streamline Drill – Improve underwater positioning and breakout efficiency.
🔥 Tip: Avoid looking at the wall—trust your distance judgment and time your flip accordingly.
3️⃣ Teaching Open Turns (Breaststroke & Butterfly)
🔹 Key Steps to an Efficient Open Turn:
✅ Wall Contact: Touch with both hands simultaneously (rule compliance).
✅ Tuck & Rotate: Bring knees toward the chest while lifting the head to spot the direction.
✅ Push Off Strongly: Place feet on the wall, engage core muscles, and streamline.
✅ Underwater Phase: Use a powerful dolphin or breaststroke pullout before surfacing.
🔹 Best Drills for Open Turns
🏊 Wall Touch & Rotation Drill – Isolate the touch, tuck, and rotate movement.🏊 Turn-to-Streamline Drill – Focus on a quick transition from wall contact to push-off.🏊 Underwater Pullout Drill – Practice a strong dolphin or breaststroke pull for effective breakouts.
🔥 Tip: Keep the head low and the motion fluid—avoiding hesitation improves speed.
4️⃣ Teaching Backstroke to Breaststroke Turn (IM Turns)
🔹 Key Steps to a Fast Back-to-Breast Turn:
✅ Approach: Touch the wall with one hand on the final backstroke stroke.
✅ Rotation: Perform a quick body rotation onto the stomach.
✅ Wall Contact & Push-Off: Place feet on the wall for a powerful breaststroke pullout.
🔹 Best Drills for IM Turns
🏊 Backstroke to Freestyle Flip Drill – Helps build comfort with rotational movements.🏊 Open Turn Timing Drill – Practices fast transitions from backstroke to breaststroke.
🔥 Tip: The key to this turn is maintaining momentum and avoiding unnecessary gliding.
5️⃣ Common Mistakes & How to Fix Them
🚫 Mistake: Flipping Too Early or Too Late
✔️ Fix: Time your final stroke to be one arm length from the wall before initiating the turn.
🚫 Mistake: Losing Streamline After Push-Off
✔️ Fix: Focus on a tight body position—head between arms, legs straight, and core engaged.
🚫 Mistake: Slow Transitions from Wall to Push-Off
✔️ Fix: Minimize hesitation by keeping the turn quick and explosive.
🚫 Mistake: Taking an Immediate Breath After Push-Off
✔️ Fix: Delay your first breath until after the breakout stroke for better momentum.
6️⃣ Structuring Swim Turn Practice Sessions
Beginner Turn Training Session (45 Minutes)
🏊 Warm-Up (10 Minutes):
200m easy freestyle
4 x 50m with open turns
🏊 Turn Drills (20 Minutes):
4 x 25m Flip Turn Drill (Somersaults in the Water)
4 x 25m Wall Touch & Rotation Drill
4 x 50m Push-Off Streamline Drill
🏊 Turn Application Set (10 Minutes):
6 x 50m freestyle with flip turns at both ends
4 x 100m IM focusing on fast turns
🏊 Cooldown (5 Minutes):
100m relaxed backstroke
100m easy freestyle
🔥 Tip: Video record swimmers to provide visual feedback on turn efficiency.
7️⃣ Final Takeaways: Teaching Fast & Efficient Swim Turns
✅ Break Turns into Steps – Teach each component separately before combining into full turns.
✅ Use Drills for Muscle Memory – Repetition is key to building automatic, smooth turns.
✅ Encourage Strong Push-Offs – A fast turn is useless without a powerful, streamlined push-off.
✅ Focus on Transitions – The best turns are quick, controlled, and seamless.
✅ Correct Mistakes with Video Analysis – Recording turns helps identify inefficiencies.
By following these techniques and best practices, swimmers can master faster, more efficient turns, leading to better performance in training and competition.
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