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Freestyle - Ultra-Fast Turns

Posted by Glenn Mills on Nov 10, 2009 07:30AM (12,003 views)

The concept of "working your turns" is something all swimmers know about, but few swimmers take seriously. Maybe they think they don't have time, or are too tired to create QUICK and FAST walls. Here's a drill that will help. For the younger swimmers especially, this proves to be a good drill, and fun.

Why Do It:
Think about it. Turns feel very different in a race than they do in practice. When you're swimming at race pace, the wall comes up quicker, and there's not as much time to think. Your body is traveling faster, and the extra momentum on the flip will carry you closer to the wall. This can really throw off your timing. Bottom line...you need a way to practice turns at race pace during PRACTICE.

How To Do It:
1. Hang on to the wall (or stand in the shallow end) and pick a target as your "turning point." For most swimmers this will be the first set of flags or just a little beyond.

2. Push off the wall with as much force as you can.

3. Start kicking as fast and hard as possible to build immediate speed, and then take 1 or 2 race-pace strokes to reach your target point.

4. At the highest speed, FLIP, KICK, and SWIM back to the wall at race pace.

How To Do It Really Well (the Fine Points):
As you turn, you may have a tendency to rotate TOO far, or to allow the feet to drop below the body. Try to keep your feet close to the surface, and begin the kick AS SOON AS POSSIBLE.

If you're working with young swimmers, try to build a bit of panic into the swimmer to get back to the wall QUICKLY. One suggestion is to make sure they don't take any breaths!

Finish by practicing some regular flip turns at the wall, but FLIP FASTER than a normal practice turn.

(Originally published Feb. 24, 2006.)

freestyle, flip turn

Responses

BillySwims	Responded Feb 24, 2006 11:48AM Mr Splashie will be visiting a pool near me next week...:)
Keith	Responded Feb 24, 2006 01:03PM Glenn, Thanks for the drill. My question/comment has little to do with the drill, but the swimmers exit off the wall in the video. I've been doing it for 30 years and I've been trying to stop many of my swimmer from this: as the swimmer pushes off the wall in the video his legs are crossed at the ankles. Does this create a detriment to speed or am I unnecessarily concerned over this? Thanks Keith
Glenn Mills	Responded Feb 24, 2006 06:18PM Hey Keith, This swimmer is a young guy who's really been working his turns. It's all about one step at a time with him, and he's making great strides. :) As far as the leg cross, I agree... no reason to get all caught up, and he'll get that fixed soon. From what I remember, Tom Dolan had the simplest fix for that... he crossed his legs going INTO the wall, kinda "pre-crossed" them, which then uncrossed when he pushed off. It's fun to try, and could work for some... but shouldn't be "the way". Good to see you again, hope all is well.
Nickfromseattle	Responded Feb 25, 2006 01:16AM Very good drill, I practice this with myself a lot of times as well. One thing that I was wondering about is with the swimmers pull. It seems that his arms are too straight when he's pulling; not "bent/perpendicular" enough. Am I correct?
Barbara Hummel	Responded Feb 25, 2006 10:30AM I tried this with my age-12+ swimmers the other night and they loved it. Once they got the hang of it, we did some races. At first, we lined up one swimmer in each lane and those 6 swimmers raced each other to push off, turn at the flags, and get back to the wall. Then we tried a couple of relay races using this -- with the rule being that you have to get at least SOME part of your body past the flags on the turn. These were kind of wild. At the end, we did some relays where each swimmer swam a 50 free, but with a REALLY FAST turn. It was amazing to see the intensity in their turns at the end. Great drill. Thanks, G!
wiken6281	Responded Nov 10, 2009 05:35PM The real question is, should there be a difference between a practice turn and a race turn?
wiken6281	Responded Nov 10, 2009 05:36PM I for the record an just as guilty as the rest of us and having one, but we all know the answer..
Juliette	Responded Nov 11, 2009 03:13PM Gonna tell my dad!!!!!!...this looks great!!!!!!
John Clark Smith	Responded Nov 11, 2009 04:07PM Might I add a few thoughts..... 1. For the more advanced athlete...... try running down the side of the pool and diving in an open end lane just before the flags and flipping at ultra top speed. 2. Bouys destroy turns over time. Set up lower when wearing one. 3. Accelerate into the walls in practice. Rowdy spanked me on this years ago. 4. Think about "Falling into your turns"..... i.e. let gravity do the set up. 5. Don't look at your feet when they plant on the wall. Look at the ceiling. Head position is key. 6. Note, counter force from your forearms and hands pulling up toward your face also helps revolution speed. 7. Turn vertical not at an angle. 8. Stay tight in the rotation (knees to the chest)..... smaller circumferences spin faster. 9. Set up is everything. Set up to shallow and legs plant too high forcing you to dive on the push off. Set up to deep and you begin to stall into the wall.
Glenn Mills	Responded Nov 11, 2009 04:23PM Great list John. People should print out those points and keep them handy.
Big K	Responded Nov 11, 2009 09:41PM Awesome! Going to try this with my kids