Swimming: Mastering Flip and Open Turns for Enhanced Performance

How do you change direction when swimming?

Efficiently changing direction in swimming primarily involves executing specific turns at the pool wall, such as the flip turn (for freestyle and backstroke) or the open turn (for breaststroke and butterfly), each designed to minimize drag and maximize propulsion for continuous momentum.

The Critical Role of Turns in Swimming

In competitive swimming and effective training, turns are not mere breaks; they are integral components of performance, often referred to as the "fifth stroke." A well-executed turn can shave precious seconds off a race time, conserve energy, and maintain the swimmer's hard-earned momentum. Conversely, a poorly performed turn can introduce significant drag, disrupt rhythm, and lead to unnecessary energy expenditure. Mastering turns requires a precise blend of technique, power, and an understanding of hydrodynamic principles.

Understanding the Two Primary Pool Turns

While various methods exist for changing direction in the water, the two predominant types of turns used in structured swimming and competitive environments are:

• The Flip Turn (Tumble Turn): Primarily used for freestyle and backstroke, this turn involves a somersault at the wall, allowing for a seamless transition without losing momentum.
• The Open Turn (Hand Touch Turn): Required for breaststroke and butterfly (due to the two-hand touch rule), and often used by developing swimmers or for specific training purposes in other strokes. This turn involves touching the wall, rotating the body, and pushing off.

Each turn type demands specific biomechanical actions to optimize speed and efficiency.

Mastering the Flip Turn (Freestyle & Backstroke)

The flip turn is a dynamic maneuver that prioritizes momentum conservation. It's characterized by a quick, rotational somersault followed by a powerful push-off.

Purpose: To maintain continuous forward momentum with minimal interruption, particularly crucial in freestyle and backstroke where a constant rhythm is key.

Biomechanics: The turn leverages the principle of angular momentum during the somersault and linear momentum during the powerful push-off from the wall. Core strength, flexibility, and precise timing are paramount.

Key Phases:

• Approach:
  • Maintain speed and stroke rhythm into the wall.
  • For freestyle, aim to initiate the turn when your head is approximately 3-5 feet from the wall (this distance varies with speed and height).
  • For backstroke, utilize the backstroke flags (5 meters from the wall) as a visual cue to gauge distance, often counting strokes from the flags to the wall.
  • Take a final, strong stroke into the turn, keeping your head down and body streamlined.
• Initiation/Somersault:
  • As your head approaches the wall, begin to tuck your chin to your chest.
  • Bring your knees towards your chest, initiating a tight, rapid somersault. Use a powerful arm "punch" or "sweep" motion (hands often press down towards the hips) to assist the rotation.
  • The goal is to rotate quickly and have your feet land squarely on the wall, slightly below the water surface.
• Wall Contact & Push-off:
  • Ensure your feet are flat against the wall, knees bent at approximately a 90-degree angle, providing a stable base for the push.
  • As your feet make contact, immediately bring your hands together in a tight streamline position (one hand over the other, arms extended, biceps squeezing ears, head neutral).
  • Execute a powerful, explosive push-off from the wall using your legs (a plyometric action), driving your body away from the wall.
  • Rotate onto your stomach for freestyle, or remain on your back for backstroke, during the push-off.
• Streamline & Glide:
  • Maintain a rigid, tight streamline position post-push-off to minimize drag and maximize the glide distance. This involves a neutral head position, extended arms, and a tight core.
  • Initiate strong underwater dolphin kicks (or flutter kicks for backstroke) while in streamline, typically for up to 15 meters, to gain speed.
• Breakout:
  • Transition smoothly from the underwater kicks and glide into your first full stroke cycle (pull, kick, breath) before or at the 15-meter mark.

Executing the Open Turn (Breaststroke & Butterfly)

The open turn, while often slower than a flip turn, is essential for strokes requiring a two-hand touch at the wall and allows for a crucial breath before pushing off.

Purpose: To comply with stroke-specific rules (e.g., two-hand touch for breaststroke and butterfly) and to allow for a quick breath and re-orientation.

Biomechanics: This turn involves a controlled touch, a quick body rotation around a vertical axis, and a powerful leg drive.

Key Phases:

• Approach & Two-Hand Touch:
  • Maintain speed into the wall.
  • For breaststroke and butterfly, both hands must simultaneously touch the wall at or above the water surface.
  • Keep your eyes on your hands as you approach to ensure an accurate touch.
• Tuck & Rotate:
  • As your hands touch, pull your knees towards your chest, tucking your feet under your body.
  • Use one hand (the bottom hand if turning to the side, or both hands initially) to push off the wall slightly, initiating a pivot.
  • Rotate your body around its vertical axis, bringing your feet onto the wall. Your body will pivot from a face-down position to a side-facing position, then to a face-down (or face-up for backstroke training) push-off position.
  • Take a quick breath during this rotation phase.
• Foot Placement & Push-off:
  • Place your feet firmly on the wall, similar to the flip turn, with knees bent for an optimal push-off angle.
  • Bring your hands into a tight streamline position as your feet make contact.
  • Execute a powerful, explosive push-off from the wall, driving your body away.
• Streamline & Glide:
  • Immediately assume and maintain a tight streamline position.
  • Initiate strong underwater kicks (dolphin kick for butterfly/breaststroke, flutter kick for freestyle/backstroke training). For breaststroke, this is followed by the regulated underwater pullout.
• Breakout:
  • Transition from the underwater phase into the first stroke cycle, adhering to stroke-specific rules (e.g., the 15-meter limit for underwater kicking).

Core Biomechanical Principles for Optimal Turns

Regardless of the turn type, several fundamental biomechanical principles govern efficiency and speed:

• Momentum Conservation: The primary goal is to minimize deceleration. A faster, tighter turn reduces the time the body is not actively propelling itself forward.
• Hydrodynamic Efficiency (Streamlining): Any part of the body not aligned with the direction of travel creates drag. A tight, rigid streamline post-push-off is critical for maximizing glide distance and minimizing resistance.
• Propulsive Force Generation: The push-off from the wall is a powerful application of Newton's Third Law (for every action, there is an equal and opposite reaction). Utilizing the large muscle groups of the legs (quadriceps, glutes, hamstrings) in a plyometric fashion creates significant thrust.
• Rotational Dynamics: For flip turns, understanding how to use arm momentum and core torque to initiate and complete the somersault quickly is crucial. A tight tuck reduces the moment of inertia, allowing for faster rotation.
• Core Engagement: A strong, stable core is vital for maintaining a rigid body position throughout the turn, during the push-off, and especially during the streamline and underwater kicking phase. It links the power from the legs to the rest of the body.

Common Mistakes and Corrective Strategies

Even experienced swimmers can fall prey to common turn errors. Recognizing and addressing these issues is key to improvement:

• Too Far/Too Close to Wall: Leads to an awkward, weak push-off.
  • Correction: Practice judging distance consistently. Use visual cues like the T-mark on the bottom of the pool or the backstroke flags.
• Slow Rotation (Flip Turn): Reduces momentum and increases time spent turning.
  • Correction: Emphasize a tight tuck, lead with the head, and use an aggressive arm sweep to initiate the somersault.
• Weak Push-off: Diminishes the propulsive force away from the wall.
  • Correction: Focus on leg strength training outside the pool. In the water, ensure feet are placed firmly and flat on the wall, and drive powerfully with both legs.
• Poor Streamline: Causes excessive drag, negating the powerful push-off.
  • Correction: Consciously focus on arm extension, hand clasping, head neutral position (ears squeezed by biceps), and core engagement. Practice specific streamline drills.
• Breathing Issues: Holding breath too long or taking an ill-timed breath can disrupt rhythm and cause dizziness.
  • Correction: For flip turns, take a final breath before initiating the turn. For open turns, time the breath during the rotation phase.
• Lack of Practice: Turns are complex motor skills that degrade without consistent repetition.
  • Correction: Integrate turn drills into every training session. Treat turns as an essential part of your workout, not just a transition.

Training Drills to Improve Your Turns

Consistent, targeted practice is essential for mastering turns. Incorporate these drills into your routine:

• Underwater Streamline Kicks: Push off the wall in a perfect streamline and kick underwater for 10-15 meters. Focus on maintaining a tight body line and powerful kicks.
• Flip Turn Progression: Start with somersaults in the middle of the lane, then add wall contact without a push-off, gradually progressing to full turns.
• Open Turn Rotations: Practice touching the wall and quickly rotating your body into the push-off position without necessarily pushing off fully, focusing on the speed of the pivot.
• Tempo Turns: Integrate turns into your regular swimming sets. For example, swim 25 meters, perform a turn, and immediately swim another 25 meters, focusing on maintaining speed through the turn.
• Underwater Dolphin Kicks: Practice powerful, undulating dolphin kicks in streamline, essential for post-turn propulsion in all strokes.
• "No Breath" Turns: Practice flip turns without taking a breath on the last stroke or immediately after the turn to improve lung capacity and breath control.

Conclusion

Changing direction effectively in swimming is a sophisticated skill that transcends simple mechanics. By understanding the specific techniques for flip and open turns, and by applying core biomechanical principles, swimmers can transform turns from necessary interruptions into powerful opportunities for speed and efficiency. Consistent, deliberate practice, coupled with an analytical approach to identifying and correcting errors, will unlock the full potential of your turns, significantly enhancing your overall swimming performance.