{"id":67524,"date":"2014-09-18T00:00:00","date_gmt":"2014-09-18T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/improve-backstroke-flip-turn-drill\/"},"modified":"2014-09-18T00:00:00","modified_gmt":"2014-09-18T00:00:00","slug":"improve-backstroke-flip-turn-drill","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/improve-backstroke-flip-turn-drill\/","title":{"rendered":"How to improve your backstroke \u2013 Flip Turn Drill!"},"content":{"rendered":"<p>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.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4502\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/09\/arena-blog1-2-450x253.jpg\" alt=\"arena blog1 (2)\" width=\"400\" height=\"224\" \/>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.<\/p>\n<div style=\"clear: both; margin-bottom: 20px;\"><\/div>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4503\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/09\/arena-blog2-2-450x265.jpg\" alt=\"arena blog2 (2)\" width=\"402\" height=\"236\" \/>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.<\/p>\n<div style=\"clear: both; margin-bottom: 20px;\"><\/div>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4504\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/09\/arena-blog3-2-450x295.jpg\" alt=\"arena blog3 (2)\" width=\"399\" height=\"261\" \/>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.<\/p>\n<div style=\"clear: both; margin-bottom: 20px;\"><\/div>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4505\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/09\/arena-blog4-1-450x227.jpg\" alt=\"arena blog4 (1)\" width=\"399\" height=\"235\" \/>The end position should see your knees bent, preparing for a push off with upper body and arms prepared for a streamline.<\/p>\n<div style=\"clear: both; margin-bottom: 20px;\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>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 &hellip;<\/p>\n","protected":false},"author":1268,"featured_media":16648,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to improve your backstroke \u2013 Flip Turn Drill! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Former World Record Holder Leila Vaziri brings us a simple flip turn drill, designed to help swimmers gauge their distance from the wall during backstroke.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/improve-backstroke-flip-turn-drill\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to improve your backstroke \u2013 Flip Turn Drill! 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