Perfect Your Backstroke Flip Turn: A Coach's Proven System
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Why Most Swimmers Struggle with Backstroke Flip Turns
Let me share something I've noticed in my 15+ years of coaching swimmers at all levels: the backstroke flip turn is often where potential falls apart. I've watched countless talented swimmers lose precious seconds at the wall, turning what could have been a personal best into a frustrating "almost."
Why do backstroke flip turns trip up so many swimmers? In my experience, it comes down to three main challenges:
Spatial awareness: Unlike freestyle flip turns, you can't see the wall coming in backstroke
Timing inconsistency: Many swimmers do not practice at race pace and either initiate too early or panic and turn too late
Rotation mechanics: The transition from backstroke to somersault requires a specific sequence of movements
The good news? I've never met a swimmer who couldn't master this skill with the right approach. Let me walk you through the systematic process I've used to help hundreds of swimmers transform their backstroke flip turns from a weakness into a strength.
How to do Flip Turn? Many swimmers overlook turn technique, leading to common faults like poor angle of approach, bad foot placement, or weak push-offs. This video highlights how to stick the landing—feet square on the wall, in a quarter squat, arms locked in streamline — ready to explode into your breakout.
If you're serious about taking your backstroke to the next level, my comprehensive swim programs provide the needed structured guidance.
The Essential Mechanics: What Makes a Great Backstroke Flip Turn
Before diving into technique, let's understand what we're aiming for. A proper backstroke flip turn should:
Maintain your speed in and out of the wall
Optimize distance from the wall, and timing in and out of it
Set you up for a clean, fast underwater phase
Feel smooth and controlled, but not necessarily easy. It’s not a rest.
I often tell my swimmers that the backstroke flip turn isn't a single move but a sequence of connected motions. Think of it like a dance where each step flows naturally into the next.
Let's break down this sequence into manageable pieces you can practice.
Flip turns are greater than Open Turns
Think Flip Turns Don’t Matter for Triathletes or Open Water? Think Again. Flip turns aren’t just for pool specialists—they build speed, mobility, strength, and race-day confidence. From faster training paces to better body alignment, here are 4 reasons you’ll be a stronger swimmer if you master the wall.
Step 1: Perfect Your Approach and Timing
The most common mistake I see with backstroke flip turns happens before the swimmer even begins to flip. Poor timing throws everything off.
In my experience, counting arm strokes from the flags is the most reliable approach. Here's how I teach it:
Start by swimming backstroke at your normal pace
As you pass under the flags, begin counting your strokes
Determine how many strokes it takes to reach approximately one meter from the wall
Memorize this number (typically 4-7 strokes for most swimmers)
✔️ Coach's Tip: The backstroke flags are 5 yards or meters from the wall, the T marking on the bottom of the pool is 2 meters from the walI. These visual markers help tremendously timing your final stroke and turn. Once you've established your stroke count, you'll know exactly when to initiate your turn without needing to peek.
Remember that backstroke turn rules require you to remain on your back until you begin your turning action. Don't risk disqualification by rolling to your stomach too early.
Step 2: Master the Roll and Flip Technique
Once your timing is consistent, let's focus on the actual flip turn swimming technique. The key is a smooth, continuous motion rather than separate movements.
Here's the exact sequence I teach:
Take your final backstroke arm pull with your dominant arm
As that arm finishes its pull, begin rolling your shoulder in the same direction
Tuck your chin to your chest to initiate the flip
Bring your knees quickly to your chest in a tight tuck position
Complete the somersault, keeping your body compact
✔️ Coach's Tip: One drill I use with my swimmers is the "half flip" drill. Practice in shallow water, starting on your back, then execute just the rolling and tucking motion without going all the way over. This builds body awareness and confidence.
I worked with a high school swimmer who struggled for months with her backstroke flipturn. Her breakthrough came when we discovered she was trying to flip with her arms rather than initiating the rotation with her core. Once she focused on driving the rotation from her torso while keeping her arms relaxed, her turns transformed.
Step 3: Perfect Your Wall Contact and Push-Off
The way you make contact with the wall determines how effectively you'll launch into your underwater phase. This is where many swimmers leave seconds on the table.
For optimal wall contact:
Land on the balls of your feet, in a tight streamline
Position your knees at approximately 90-degree angles
Align your feet under your hips, like you are going to jump as high as possible
Push off explosively, like you are jumping.
✔️ Coach's Tip: Many swimmers push off too shallow. You need to go down first, allowing you time and space for underwater. Your body’s natural buoyancy provides free energy and speed towards the surface for your breakout.
Last season, I worked with a college swimmer who couldn't figure out why his backstroke turns were so much slower than his freestyle turns. Using underwater video, we discovered he was over-flipping, feet landing too low, causing him to push up and surface too soon.
Boost your starts and flip turns with this jump-focused drill.
Build explosive power, improve wall push-offs, and carry more speed into your breakout. Simple, effective, and a game-changer for every swimmer.
Step 4: Optimize Your Underwater Phase
The often-neglected final phase of how to do a backstroke flip turn is the underwater streamline and breakout. Your hard work at the wall won't matter if you don't maintain that speed underwater.
For a perfect underwater phase:
Lock into a tight streamline position before push-off
Don’t initiate dolphin kicks too soon. Your push off is faster than you can kick or pull.
Drive your kick from your core and hips, rippling down through the knees and toes
Maintain a tight streamline from your fingertips to your toes
Begin your breakout stroke as you breach the surface. Its the fastest phase of every length
✔️ Coach's Tip: Count your underwater dolphin kicks for consistency. Measure and time how far you get, and how quickly you get there.
Proven Drills to Improve Your Flip Turns in Swimming
These are the exact drills I use with my national-level swimmers to build perfect backstroke flip turns:
1. Repeats from Outside the Flags
Purpose: Turns at race pace from just outside the flags. Short high intensity repeats in and out of the flags to work your turns, and breakouts.
Execution: Begin just outside the flags. Quickly ramp up to race pace. Count your strokes every turn. Note how distance from the wall, squat depth, and angle of takeoff all vary with each effort at that speed.
Sets: 10-20 repetitions, focusing on tucking tight and flawless execution of each rep, with lots of rest between.
2. Set Repeats from the Middle of the Pool
Purpose: Sets from the middle of the pool provide more opportunities for turns within the same distance set. Practice race pace and skills, rehearsing race conditions with each turn.
Execution: Build to race pace just before the flags of each wall. Practice your event specific pace, tempo, and underwater kick count.
Sets: 8 x 25m, focusing exclusively on consistent stroke counts, tempos, and underwater kicks.
Reverse Crunches
3. Reverse Crunches
Purpose: Starting point for improved core strength and the ability to tuck tightly.
Execution: Lie on your back or a bench with your hands by your side pushing into the floor or holding on the bench. Bend your knees and tuck them tightly into your chest, thighs to your ribcage. Keeping your knees bent, lower your feet back to the floor or bench with control. For an added challenge or progression, extend your legs straight out, before tucking them back in.
Sets: 3-5 sets of 10-20 repetitions.
4. Hanging Knee Tucks
Purpose: Improving core strength and the ability to tuck tightly and quickly. Also great for improving overhead strength in the grip and shoulders.
Execution: Hanging from a pull up bar with a shoulder width firm grip, thumbs wrapped around the bar, feet suspended. Pull your knees into your chest, as high and as tight as possible. Curl up into the tightest ball possible, thighs to chest. Descend slowly and repeat.
Sets: 3-5 sets of 10-20 repetitions
Find more core training sets with our Core Training for Swimmers program!
Troubleshooting Common Backstroke Flip Turn Problems
| Problem | Solution |
|---|---|
| Misjudging Distance to the Wall | Use the pool’s built-in visual cues to fix that. The backstroke flags are placed 5 yards or meters from the wall, and the T marking on the bottom of the pool is typically 2 meters out. These markers are designed to help you time your final strokes with precision. |
| Water Up the Nose During Flip | All of the pros race backstroke with a nose clip. It eliminates the need to exhale out of your nose to prevent water from getting up your nose, saving your air for longer underwater kicking distances. |
| Pushing Off Too Shallow | If you want to get out underwater, you have to go down first. The buoyancy of your lungs naturally pull you to the surface, and assist as you ascend to do your breakout, but not before you have kicked to your target distance. Go down before you come up. |
| Disorientation During Turn | Start with half-flips while holding the gutter, gradually progressing to full turns. This builds spatial awareness while providing security. |
Swimming Flip Turn for Beginners: A Progressive Approach
If you're just getting started with backstroke flip turns, this beginner-friendly progression has helped dozens of my newer swimmers:
Week 1: Foundation
Days 1-2: Practice somersaults in shallow water (no wall)
Days 3-4: Practice somersaults right at the wall. Kicking in place, then executing a flip.
Days 5-7: Practice approach timing using stroke counts from flags. Add fins to give you a race pace boost, improving your timing at faster speeds.
Week 2: Building the Turn
Days 8-10: Practice turns from the middle of the pool.
Days 11-14: Practice complete turns from a start and or with fins, simulating race paces and tempos.
Week 3: Refinement
Days 15-21: Full-speed turns without assistance with emphasis on push-off direction and underwater streamline. Time yourself in and out of the flags. Count your kicks to your target distance, and time to that distance.
Remember, backstroke flip turn rules allow for some flexibility in execution as long as you remain on your back until the turning action begins. Use this to your advantage by finding the approach that works best for your body and swimming style.
How to Flip Turn in Swimming: From Practice to Competition
The backstroke flip turn you use in practice might differ slightly from your competition turn.
In race situations:
Increase your approach speed
Tighten your tuck for faster rotation
Push more explosively off the wall
Add one additional dolphin kick underwater (if you have the lung capacity with your new nose clip!)
I always remind my swimmers that confidence comes from competence. By breaking down the flip turn backstroke into these manageable components and practicing each deliberately, you'll develop the muscle memory needed for consistent performance.
Beyond Basics: Advanced Backstroke Flip Turn Refinements
Once you've mastered the standard flip turn in swimming, consider these advanced refinements:
The Crossover Turn: A slightly modified backstroke turn used in the IM where you cross one arm over to initiate the flip, creating a mechanical advantage
The Bucket Turn: Alternative IM turn using a slight piking motion to increase rotation speed
Better Backstroke in 12 Days The Complete Approach
Better Backstroke in 12 Days: The Complete Approach
Improving your backstroke isn't just about the flip turn — it's about your overall body position in the water. Many backstrokers struggle to swim horizontally, often not laying back enough, with chest, hips, and feet properly positioned.
Savvy backstroke swimmers understand that technique improvement isn't limited to pool work alone. Here are 4 exercises I recommend to help improve your hip extension, get you more horizontal in backstroke, and channel more of your effort forward:
10-minute routine before or after your next swim:
1️⃣ Suspension Straight Leg Glute Bridge: 3 Sets of 15 Reps
Develops posterior chain strength for better body position
2️⃣ Hip Extension Y Reach: 3 Sets of 15 Reps
Improves extension capability while maintaining core stability
3️⃣ Hip Bridge Reach: 3 Sets of 10 Reps Each Side
Enhances rotational stability while in extension
4️⃣ Suspension Row to Overhead Reach: 3 Sets of 12 Reps
Builds upper body pulling strength with overhead mobility
This approach bridges the gap between your backstroke technique and your physical strength capabilities. I've seen remarkable improvements in swimmers who commit to this kind of integrated approach.
Final Thoughts: Commit to Deliberate Practice
I've coached swimmers who transformed their backstroke flip turns from a weakness to a strength in just a few weeks of focused practice. The key was their commitment to deliberate practice — not just doing more turns, but doing them with specific intent and focus.
Remember: in backstroke events, you'll perform multiple turns in a single race. Each one is an opportunity to gain an advantage — or to lose ground to your competition. The difference between a good turn and a great turn might seem small, but it compounds with each lap. Details matter. Practice racing scenarios.
What's one aspect of your backstroke flip turn you'll commit to improving this week? Start there, master it, then move to the next element. Small, consistent improvements add up to major breakthroughs.
Want personalized feedback on your flip turn swimming technique? Record a video from the side angle and analyze your wall approach, body position, and push-off angle. Better yet, work with a coach who can provide immediate feedback and corrections.
Remember, great flip turns aren't born — they're built, one practice at a time.
Dan Daly is a certified strength and conditioning coach with over 18 years of experience working with swimmers at all levels, from beginners to national competitors.