Underwater Swimming Turns: Flip Turns, Open Turns, and Mastering Your Technique

How do you turn underwater in a pool?

Turning underwater in a pool, primarily through the efficient flip turn (tumble turn) or the more controlled open turn, involves a precise sequence of body rotation, momentum utilization, and powerful push-off from the wall to maintain speed and streamline for the next lap.

The Purpose of Underwater Turns

Underwater turns are critical components of efficient swimming, particularly in competitive settings but also for general fitness enthusiasts aiming to improve their technique. Their primary purpose is to minimize drag and maintain momentum, allowing for a seamless transition between laps. By staying submerged for a portion of the turn and push-off, swimmers can capitalize on reduced water resistance compared to swimming on the surface, leading to faster overall times and less energy expenditure.

The Fundamentals of Underwater Turning

Regardless of the specific turn technique, several core principles underpin an effective underwater turn:

• Approach Speed: Maintaining high speed into the wall is crucial for carrying momentum through the turn.
• Body Position: A tight, compact tuck during the rotation minimizes drag and facilitates a quick somersault or pivot.
• Core Engagement: Strong abdominal and lower back muscles are vital for initiating the rotation, stabilizing the body, and generating power for the push-off.
• Streamlining: After the push-off, the body must assume a perfectly straight, narrow position to reduce resistance as it glides underwater.
• Timing: Precise timing of the approach, rotation, and push-off is key to a fluid and powerful turn.

The Flip Turn (Tumble Turn): A Detailed Breakdown

The flip turn is the most common and efficient turn used in freestyle and backstroke events. It involves a somersault motion into the wall.

1. The Approach:

   • Maintain your swimming speed and stroke rate as you approach the wall.
   • Begin to count your strokes from a known marker (e.g., the T-mark on the bottom of the pool) to anticipate the wall.
   • The last stroke before the turn should ideally bring your head close to the wall.

2. Initiation of the Flip:

   • As your head approaches the wall, initiate the somersault by dropping your chin to your chest and tucking your knees towards your chest.
   • Simultaneously, use a powerful arm sweep (sculling motion) under your body to help pull yourself into the rotation and increase the speed of the somersault. One arm typically sweeps down, while the other might extend forward slightly.

3. The Rotation:

   • Roll your body quickly into a tight ball, bringing your feet over your head.
   • Exhale sharply through your nose to prevent water from entering, or gently through your mouth.
   • Aim to rotate 360 degrees, ending with your feet positioned flat on the wall, ideally with your knees bent at about a 90-degree angle. Your body should be on its side or back, depending on the desired direction for the push-off.

4. The Wall Plant:

   • Ensure both feet are placed firmly and flat on the wall, roughly shoulder-width apart, at a depth that allows for a powerful push-off without scraping the bottom or hitting the surface.
   • Your knees should be bent, ready to extend.

5. The Push-Off:

   • Push off the wall powerfully, extending your legs fully.
   • Immediately transition into a tight streamline position: arms extended straight overhead, hands clasped together (one hand over the other, thumbs interlocked), biceps pressing against your ears, head neutral and aligned with your spine.
   • Your body should be rigid and straight, like an arrow.

6. The Glide and Breakout:

   • Glide underwater in the streamline position for as long as permissible (typically 15 meters in competition), using the momentum from the push-off.
   • As your speed decreases, initiate your first stroke and kick sequence to transition smoothly back into swimming. For freestyle, this often involves a dolphin kick immediately followed by the first arm stroke.

The Open Turn (Touch Turn): An Alternative Method

The open turn is commonly used in breaststroke and butterfly, where rules require a two-hand touch, or by beginners in any stroke. While slower than a flip turn, it offers more control and an opportunity to breathe.

1. The Approach and Touch:

   • Swim into the wall, ensuring a strong finish with both hands touching the wall simultaneously for breaststroke and butterfly. For freestyle, one hand touch is sufficient.
   • Keep your body relatively flat against the water.

2. The Pivot:

   • As your hands touch, pull your knees towards your chest, bringing them up towards your elbows.
   • Initiate a swift pivot by bringing one elbow (the one on the side you plan to turn towards) into your ribs and rotating your body around that arm. Your feet will swing underneath you.
   • Keep your head low to maintain a streamlined position during the pivot.

3. The Wall Plant:

   • Place both feet firmly on the wall, similar to the flip turn, ensuring a stable base for the push-off.
   • Your body should now be facing the opposite direction.

4. The Push-Off and Streamline:

   • Push off the wall powerfully, extending your legs fully.
   • Immediately assume a tight streamline position, similar to the flip turn, arms extended, hands clasped.

5. The Glide and Breakout:

   • Glide underwater, maintaining the streamline, until your speed diminishes.
   • Transition into your first stroke and kick sequence, returning to the surface and resuming your swimming.

Key Biomechanical Principles for Effective Turns

• Momentum Conservation: The goal is to transfer the horizontal momentum from swimming into the turn and then back into the push-off. A quick, compact turn minimizes the loss of this momentum.
• Angular Momentum: In a flip turn, tucking tightly reduces your moment of inertia, allowing for a faster rotation (conservation of angular momentum).
• Hydrodynamics: Maintaining a streamlined body position throughout the glide phase after the push-off is paramount. Any deviation from a straight line significantly increases drag.
• Leverage and Force Application: The push-off from the wall utilizes the large muscle groups of the legs (quadriceps, hamstrings, glutes) to generate maximal force, propelling the body forward.
• Proprioception: An acute awareness of your body's position in space, especially relative to the wall, is crucial for accurate timing and execution of both types of turns.

Common Mistakes and How to Correct Them

• Insufficient Speed into the Wall: Leads to a weak turn and poor push-off. Correction: Maintain stroke rate and intensity right up to the turn.
• Poor Tuck/Streamline: A loose body during the turn or glide increases drag. Correction: Practice tuck drills and conscious streamline holds.
• Incorrect Foot Placement on Wall: Feet too high, too low, or not flat reduces push-off power. Correction: Focus on placing feet at shoulder-width, knees bent, aiming for a powerful extension.
• Breathing Too Late/Early: Disrupts rhythm and may lead to inhaling water. Correction: Exhale sharply during the somersault; time your breath with the last stroke or after the push-off.
• Lack of Core Engagement: Weak core leads to a floppy turn and inefficient push-off. Correction: Incorporate core strengthening exercises into your dry-land training.
• Looking at the Wall During Flip: Causes head misalignment and slows rotation. Correction: Trust your stroke count and feel for the wall; keep your chin tucked.

Drills to Improve Your Underwater Turns

• Tuck Drill: From a standing position in the water near the wall, practice tucking into a tight ball and somersaulting forward, focusing on speed and compactness.
• Push-Off Drills: Practice pushing off the wall in a perfect streamline, focusing on the glide distance. Add dolphin kicks for freestyle/butterfly or flutter kicks for backstroke.
• Wall Kicks: Practice placing your feet on the wall and pushing off, focusing on the power of the leg extension.
• Half Turns: Practice the approach and flip without pushing off, focusing purely on the rotation and wall placement.
• Full Turn Repetitions: Integrate all elements, focusing on smooth transitions and consistent timing.

Safety Considerations

• Shallow Water: Avoid practicing flip turns in shallow water where head injury is a risk. Ensure sufficient depth.
• Awareness of Others: Be mindful of other swimmers in the lane, especially when practicing turns.
• Breathing: Ensure you are comfortable with exhaling underwater during the turn to avoid inhaling water. If you struggle, master the open turn first.

Mastering underwater turns requires consistent practice, attention to detail, and a solid understanding of the underlying biomechanics. By focusing on speed, precision, and streamlining, you can transform your turns from a point of weakness into a powerful asset in your swimming.