Flip Turns ZOOM

Flip Turns: Use the Abs and Hands, Not Your Arms

Three Olympians show where we’re headed when working on a faster flip turns. Four drills will help you break some old habits and build new ones.

Monday

Ricky Berens – Flip Turn Tuck & Hands

Olympian Ricky Berens gets us started this week, showing where we’re headed when working on flip-turn technique. It’s all about using the abs and hands, and not the arms. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/1599-flip-turns-tuck-hands

NOTES:

:13 - initiate the turn with the tuck

:15 - still water pushes the head and torso down

:16 - the hands appear to be locked or stationary holding that spot

:19 - push the water over your shoulders or head

:23 - lands as if he’s going into a vertical jump

:32 - hands turn over for leverage and to prep for streamline

:40 - tuck happens first

:43 - hands stabilize

:56 - sweeping the hands above the shoulders

Tuesday

Bruno Fratus – Flip Turn

Olympian Bruno Fratus shows what to strive for in a freestyle flip: Tuck the head to initiate the turn, get into a tight ball without using the arms, turn the palms over to assist the tuck, use the abs. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/2417-freestyle-flip-turn

NOTES:

:06 - head tucks following the last stroke

Momentum into the tuck forces the head and starts the torso over

:07 - hands engage into the tight tuck

:08 - lands as if he’s going into a vertical jump

:18 - following the lead hand down

:19 - way through the tuck before the hands engage

:21 - hands meet over head for streamline

:33 - eyes stay down into the prep for the turn

:37 - point out all the markers there can be on the bottom and wall

1:10 - TIGHT tuck. Thighs touch torso.

1:48 - top speed - slight sight

1:52 - only slight dolphin

1:53 - see how far around he is before the hands engage. 

Tuck gets the head and torso going, hands bring the legs

2:10 - full speed

Wednesday

Scott Tucker – Turns

In this silent clip of Scott Tucker’s flip turn, watch what the hands do…and how the hands help position him to push off immediately when the feet hit the wall. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/692-bonus-turns

NOTES:

:22 - submerge before turn

:30 - submerge before turn

:36 - eyes down approach

:38 - palms stay up

:46 - palms stay up - momentum and tuck takes him around

:47 - vertical jump again

:47 - feet don’t land flat - balls of the feet provide spring from the calves

:54 - at speed - palms stay up - momentum takes him around

1:02 - head follows last stroke down

1:04 - slightly bigger dolphin than Bruno, but still long after the torso has started

1:08 - slightly more twist on the push

Thursday

Flip Turn Drill Step #2

Here’s how to take your arms out of the equation when doing flip turns/somersaults. Noodles and pull buoys can help. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/1003-turns-freestyle-flip-turn-step-2

NOTES:

:08 - eyes too high

:08 - hands engage a bit earlier

:09 - very tight tuck

:24 - grab the noodle with both hands. Should be long noodle

:26 - flip inside the noodle while holding

Teaches tight tuck

:32 - approach the wall with noodle behind you

Push off bottom or kick to gain some momentum

:59 - approach the wall and initiate the tuck with your head

Keep the hands on the noodle at the surface

Keep the tuck tight so you don’t hit the noodle

1:02 - place the feet on the wall push off on your back

1:09 - approaching slowly, tuck the head and legs

1:20 - hands stay stationary by holding the noodle

1:47 - too close to the wall. Mark the bottom when to turn

1:51 - no noodle. Grab two pull buoys

Friday

Kara Lynn Joyce – Flips, Flips, Flips!

Kara Lynn Joyce uses mid-pool flips — the kind where you snap into streamline — to increase turning speed and to rehearse pushing off into streamline as soon as her feet hit the wall. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/671-bonus-flips-flips-flips

NOTES:

:11 - swim into the tuck - head submerges

VERY tight tuck into streamline on the back

:16 - repeat

:18 - gets air but NOT right before the flip

:19 - feet barely come out of the water. TUCK don’t throw.

:26 - take the movement to the wall

:33 - breath then strokes then submerge flip and streamline

This time not breathing after the streamline. Back into swim, breathe submerge flip and streamline.

TIGHT TUCK

Saturday

Drill: Mid-Pool Flips

To practice faster flips, take the wall out of the equation. #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/1374-turns-mid-pool-flips

NOTES:

:13 - even with good turns, eyes may come up

:28 - without the wall, head stays in line

Take the wall out of the equation

:31 - Like Kara Lynn, flip to streamline

:39 - stay in tight tuck to rotate all the way around

The tighter the tuck, the easier it is to get all the way around

:45 - TIGHT tuck - hands help the spin

1:03 - take it to the wall

1:13 - push off and sprint for more momentum

1:17 - flip and kick and sprint back to the wall

1:25 - greater momentum - go from a dive

1:35 - also good leg training to get started again

Sunday

Kristian Gkolomeev – Jump Flip

We saved the toughest drill for last. Kristian Gkolomeev makes “jump flips” look easy. Try some! #swimming #freestyle #flipturn

https://www.goswim.tv/lessons/2198-kristian-jump-flip

NOTES:

:03 - tuck - hands - tight - spin

:10 - TIGHT tuck

:15 - now REALLY a vertical jump

:15 - use the hands just below the surface to pop up more

:16 - immediate and tight flip OUT of the water

:18 - land and review

:20 - push off and leverage hands

:21 - immediately tuck head

:21 - look at how much he’s out of the water

:30 - grabs the legs

:43 - nearly accomplished

:49 - grabbing thighs to stay extremely tight

BONUS:

Greg T Video

https://www.goswim.tv/lessons/1259-freestyle-waterfall-flips-2

https://www.goswim.tv/lessons/2265-flip-turn-step-1

https://www.goswim.tv/lessons/2266-flip-turn-step-2

https://www.goswim.tv/lessons/2267-flip-turn-step-3

https://www.goswim.tv/lessons/2268-flip-turn-step-4

https://www.goswim.tv/lessons/2269-flip-turn-step-5

https://www.goswim.tv/lessons/2270-flip-turn-step-6

https://www.goswim.tv/lessons/2175-turns-cord-flip-turns


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Dec. 14, 2021 - Flip Turns