When Kristian wants to work on the speed and tightness of his flip turns, he does Jump Flips.  

Start in water that is six to eight feet deep, and use a double-wide lane for safety.
Sink down until you are crouched on the bottom with arms extended above your head.  Spring up with the legs and, as you approach the top of the jump, push down with the arms to launch your body out of the water and into a tight somersault.  Kristian grabs his shins with his hands to get into the tightest tuck possible.  Notice that Kristian carries enough momentum to get almost his entire body out of the water.

As the body sinks, hold the tuck until the head and torso are vertical…then let go and let the feet return to the bottom.  

The fine points?  To get maximum speed, get into the tightest tuck you can manage and hold on for the full rotation. Look for your knees.   

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Jump Flip