Tumble Turns for Freestyle and Backstroke

The fastest way to change direction at the wall when swimming freestyle or backstroke is using a tumble turn, also known as flip turns. Tumble Turns are a technique used to transition from one lap to the next without stopping. This is where we start our somersault with our head tucked down.

Please see below for step-by-step advice on how to perform a tumble turn for both freestyle and backstroke.

Here’s how you can perform tumble turns for Freestyle:

• Approach the Wall – Swim towards the pool wall using a strong freestyle stroke.
• Timing – Start the turn when you are about two arm’s length away from the wall.
• Final Stroke – Take your final freestyle stroke with your arm extended.
• Tuck and Rotate – Tuck your chin towards your chest and perform a somersault in the water.  Rotate your body quickly to bring your feet over your head.
• Leg Position – As your feet come over, position them to hit the wall with your feet together.
• Push Off – Use your feet to push off the wall with power. Streamline your body with arms extended forward.
• Underwater Phase- Glide underwater in a streamlined position, dolphin kicking if needed.
• Breakout – Start your freestyle stroke again after the breakout and continue swimming.

Here’s how you can perform tumble turns for Backstroke:

• Approach the Wall – Swim on your back towards the pool wall using the backstroke technique.
• Timing – Count your strokes and begin the turn when you are about two arm’s length away from the wall.
• Final Stroke – Take your final backstroke arm pull.
• Tuck and Rotate – Tuck your chin towards your chest and initiate a somersault.
• Leg Position – Rotate your body quickly and bring your feet over, positioning them to hit the wall with your feet together.
• Push Off – Use your feet to push off the wall. Streamline your body with arms extended backward in a streamlined position.
• Underwater Phase – Glide underwater, maintaining a streamlined position. Dolphin kicking can be used to gain momentum.
• Breakout – After the underwater phase, initiate the backstroke arm stroke again and continue swimming on your back.