How to improve your backstroke – Flip Turn Drill!

Training & Technique
Written by: Leila Vaziri at 18 September '14 0
You are reading: How to improve your backstroke – Flip Turn Drill!

Often swimmers have difficulty gauging their distance from the wall during backstroke. When approaching the wall they can become apprehensive about hitting it, therefore lose momentum when lifting their feet over their head, as well as leaving too much distance between their landing and the wall.

arena blog1 (2)In this flip turn drill, start with your arms extended out in front of you, with palms placed flat against the wall. Place your head down, and reach into a stream line position. Kick into your legs.

arena blog2 (2)Without hesitating or lifting your head up, use your arms to turn your body. In this 180 degree turn, you are pulling your feet over your head and drawing your hands behind your head, like in a somersault.

arena blog3 (2)This drill allows you to be close enough to land your feet on the wall. It should also teach you that you must use your own body momentum to complete the turn. Keep your head down and tuck your legs in to make a small ball, using your arms to pull yourself over.

arena blog4 (1)The end position should see your knees bent, preparing for a push off with upper body and arms prepared for a streamline.


Written by:

Leila Vaziri

Leila Vaziri is a former World Record Holder, World Champion, and member of the US National team. Currently Leila is a private Swim Coach based out of New York City and South Florida.