Swimming
Bucket Backstroke-to-Breaststroke Medley Turn
The bucket backstroke-to-breaststroke medley turn uses a backward somersault after a backstroke wall touch to transition into breaststroke. It develops wall-turn coordination and a controlled leg drive.
- Advanced
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Swim toward the wall on your back.
- Touch the wall with one hand while still on your back.
- Draw your knees toward your chest.
- Swing your legs overhead in a backward somersault, using brief pressure from your touching hand.
- Plant both feet against the wall with your knees bent.
- Rotate onto your breast before your feet leave the wall.
- Push away with your arms extended together overhead.
- Glide toward the surface into your first breaststroke stroke.
Form cues
- Keep your neck relaxed.
- Squeeze your upper arms beside your ears.
- Drive evenly through both feet.
Common mistakes
- Pulling yourself around with your armLet the tucked rotation carry your body around rather than hauling against the wall with your shoulder.
- Pushing toward the pool bottomAim your push-off along a shallow path toward the surface.
- Adding extra underwater kicksIf you add a competition pullout, use no more than one dolphin kick, before the first breaststroke kick.
Safety
A rushed backward rotation can bring your head into the wall or strain your neck. Extending the underwater phase beyond your comfort adds a drowning risk.
- Practice in a lifeguarded pool with enough depth for the rotation.
- Leave clear space at the wall and in your push-off path.
- Learn the rotation at low speed before using a race-speed approach.
- Never hyperventilate before attempts; surface immediately if you need air or feel dizzy.
Choose a simpler turn if you cannot comfortably somersault underwater, and seek medical or physiotherapy advice first if neck or shoulder problems limit the movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min
Count each wall turn as one rep, with easy swimming between attempts rather than continuous rapid turns.