Swimming
Freestyle Flip Turn
The freestyle flip turn uses an underwater somersault to reverse direction at the pool wall. It develops turn timing, body control, and a strong leg-driven push-off.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Approach the wall swimming freestyle at a controlled pace.
- Somersault forward near the wall with your knees tucked toward your chest.
- Plant both feet on the wall about hip-width apart, with your knees bent.
- Reach your arms overhead with one hand stacked over the other.
- Push straight away from the wall through both feet.
- Roll into a face-down position during the glide.
- Kick toward the surface.
- Resume freestyle strokes as you reach the surface.
Form cues
- Bring your chin toward your chest.
- Blow bubbles through your nose.
- Squeeze your upper arms against your ears.
- Start your first pull before you stall.
Common mistakes
- Turning too close or too far awayAdjust where you start the somersault so your feet meet the wall without crowding your body or reaching with straight legs.
- Lifting your head before rotatingKeep your gaze down on the approach rather than looking forward at the wall.
- Twisting against planted feetKeep your knees aligned with your toes until your feet leave the wall.
Safety
Misjudging the approach can cause your head or heels to strike the wall or pool floor. Disorientation or inhaling water during the rotation can create a drowning risk, especially when you are fatigued.
- Practice in a lifeguarded pool with enough depth to complete the rotation without touching the bottom.
- Check that the wall and your return path are clear before each approach.
- Learn the rotation slowly before adding approach speed or a forceful push-off.
- Never hyperventilate or prolong the underwater glide to test your breath hold; surface if you need air and stop if you feel dizzy.
Use a simple wall-touch turn if underwater rotation is uncomfortable, and get medical or physiotherapy advice first if you have neck pain or recurring dizziness.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Count one approach, turn, and return to surface swimming as one rep; recover normal breathing before the next approach.