Swimming
Backstroke Flip Turn
The backstroke flip turn uses a forward somersault to reverse direction at the pool wall, followed by a push-off on your back. It develops turn timing, coordination, and leg drive.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Approach the wall on your back using your established stroke count.
- Roll onto your chest at your turning point.
- Use one continuous arm pull to initiate a forward somersault.
- Plant both feet against the wall with your knees bent and chest facing upward.
- Push away on your back with your arms stretched overhead and hands stacked.
- Kick underwater on your back toward the surface.
- Resume alternating backstroke arm strokes as your head breaks the surface.
Form cues
- Exhale gently through your nose during rotation.
- Keep your tuck compact.
- Squeeze your arms beside your ears.
Common mistakes
- Rolling over too earlyMove your rollover point closer to the wall so the pull flows directly into the turn without a separate glide or kick.
- Crowding the wallBegin the somersault slightly farther out if your knees fold tightly against your chest at foot contact.
- Pushing off belly-downFinish rotating onto your back before extending your legs.
Safety
A mistimed approach can drive your head or feet into the wall, while insufficient depth creates a risk of striking the pool floor. Prolonging the underwater phase when fatigued increases the risk of breathing distress.
- Practice in a lifeguarded pool with adequate turning depth and a clear wall and lane.
- Rehearse your stroke count from the backstroke flags at an easy pace before attempting faster turns.
- Breathe normally between attempts; never hyperventilate or use the drill as breath-hold training.
- Surface immediately when you need air or feel dizzy; in competition, your head must break the surface by 15 meters, not necessarily at 15 meters.
Get in-water instruction first if you cannot comfortably swim on your back or perform a controlled underwater somersault.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Count one wall turn and breakout as one rep, recovering your normal breathing between attempts.