Do you find yourself slowing down or grabbing the wall during your swims? Are your turns breaking your rhythm and killing your momentum? If so, it’s time to learn one of the most essential skills in swimming: the flip turn.
Whether you’re swimming freestyle or backstroke, especially in a short course pool where turns happen often, mastering the flip turn can make a massive difference. It’s not just about looking like a pro, it’s about swimming faster, building endurance, and maximizing every lap.
Let’s break it down step by step so you can start flipping with confidence and control.
What Is a Flip Turn?
A flip turn is a technique used to change direction quickly at the wall without stopping. Instead of grabbing the wall, pausing, and pushing off, you perform a tight somersault that lets you maintain momentum, push off in a streamlined position, and keep swimming without missing a beat.
It’s a staple in freestyle and backstroke, and it’s critical for anyone looking to swim longer, faster, and more efficiently; from triathletes to fitness swimmers to elite competitors.
How to Learn a Flip Turn in 5 Simple Steps
1. Start With a Standing Somersault
On land, practice a basic somersault. Focus on tucking your chin, using your hands to guide the rotation, and pulling your knees tight to your chest. This helps you build the body control and awareness needed for a fast, compact flip in the water.
2. Practice Horizontal Somersaults in the Pool
Next, move the somersault into the water away from the wall. Swim three strokes of freestyle, then initiate the flip on the third pull. Tuck tightly and roll fast. Repeat several times, alternating which hand initiates the pull, to build rhythm and coordination.
3. Flip at the Wall
Now bring the movement to the wall. Swim in at a steady pace, and start your flip about one arm’s length from the wall, usually when your hand passes over the black “T” marker on the pool floor. Keep your head down, stay compact, and land with your feet about 30–45cm below the surface, toes pointed up.
4. Push Off in Streamline
Once your feet hit the wall, push off hard on your back in a tight streamline, arms extended, body straight, eyes on the ceiling. This position minimizes drag and keeps your speed high off the wall.
5. Rotate Onto Your Stomach
After pushing off, use a gentle rotation to turn onto your stomach. Don’t start rotating before the push because it will slow you down. Wait until you’re gliding, then twist smoothly into freestyle or backstroke.
Pro Tips to Improve Your Flip Turn
- Keep your body small during the flip — tighter = faster.
- Approach the wall with speed — don’t coast or lift your head.
- Exhale through your nose during the flip to avoid water intake.
- Use the black “T” on the pool floor to time your turn — no need to look up.
Practice consistently — elite swimmers do hundreds of thousands of turns a season.
Why Flip Turns Matter for Speed, Endurance, and Fitness
If you’re swimming 100s, 200s, or even longer sets in a short course pool, you’re turning a lot. Every second you waste at the wall adds up. Flip turns keep your heart rate high, reduce rest time, and let you train more efficiently.
Plus, they look and feel smooth once you get them down.
Triathletes benefit by building cardiovascular endurance. Recreational swimmers swim longer without feeling winded. And competitive swimmers gain that edge that wins races.
Practice Makes Progress
Don’t expect to master the flip turn overnight. It takes reps. LOTS OF THEM! But each turn gets you closer to smoother, faster swims. Record yourself. Watch your form. Make small tweaks. And above all, keep flipping.
