Teaching the Seven Competitive Turns
STEVE HAUFLER
Orinda Country Club
OUTLINE
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General Comments
Basics for all Turns
Streamline, Ready Position, Push-offs, Underwater Kicking
Free-to-Free
Back-to-Back
Includes basic teaching progression,
Fly-to-Fly, Fly-to-Back,
underwater technique and breakout
Breast-to-Breast, Breast-to-Free
Back-to-Breast
Advanced Drills, Mirrors & Visual Aids, Dry Land Drills
Common Mistakes and How to Correct Them
Summation
GENERAL COMMENTS
•
The best way to learn how to teach and coach is to observe another teacher
actually working with an athlete.
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Coaches must realize the importance of teaching young age-group swimmers
proper turn technique.
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To become an effective teacher of turns a coach must do 5 things:
1) Break down each turn into a logical teaching progression.
(Turns are like aqua-gymnastics with pikes, tucks, spins, rolls…combined with specific, precise and
high-speed arm and hand movements.)
2) You must be willing to get in the water. By moving the swimmers limbs and head through the
correct motions, you’ll be more successful at imparting the correct muscle memory.
3) You must teach the 3 turn fundamentals to all swimmers – streamline, ready position push off,
and underwater kicking.
4) Limit training to 25’s until turns are learned. Set aside an intense and concentrated period of
learning.
5) Help swimmers understand that developing excellent turns will help them improve their times,
win races, and give them the potential to compete at the highest levels.
The 7 Parts of a Highly Effective Turn
First is the approach – how the swimmer sets up his or her body between the
flags and the wall
Second is the touch – how the hands make contact with the wall
Third is the change of direction – involves turn technique and speed
Four is the foot plant
Five is the push-off and streamline
Six is underwater technique and speed
Seven is the breakout
Each step is important to the overall success of a turn. Each step should be
taught separately and in sequence. The swimmer needs to master each step
before going to the next to become successful in performing the complete turn.
The Streamline
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Head in the Neutral Position
Flat Back
Two Squeezes: hand over hand with top
thumb squeezing the under side of the
bottom hand and the biceps squeezing your
ears
Point your Toes
Measure the Total Streamline
Teaching the Streamline
Step #1
Step #2
Step #3
Step #4
Step #5
Step #6
Step #7
Step #8
STANDING
FLAT on your BACK on the DECK
TAKE it to the WATER on your BACK
TURN it OVER
ROCKET PUSH
ROCKET LAUNCHERS
BLOWING BUBBLES
STREAMLINE LOG ROLL
The Ready Position
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One hand on the wall
Balls of feet planted on target
Feet planted upward for Free and Back and toward the
side wall for Breast and Fly
Chin near wall side shoulder, eyes looking down or at
the wall hand, head straight
Non-wall hand underwater near hip, fingers in
direction of other wall and palm facing up (ready to
push water up)
Hand-elbow-shoulder-chin-shoulder-elbow in LINE
Elbows Bent
The Push-Off
• Hands leave wall, head maintains position
• Elbow stays in the water until hand almost touches
the same side ear, in an “answering the phone”
type motion
• Face goes under and hands find each other
underwater and above head for streamline
• The other hand will push up on the water, which
will assist in dropping the body down
• Extend arms and legs simultaneously to add force
to the push-off
• Leave the wall in streamline
• Maintain a straight body line off the wall
Ready Position Push-Off
Step #1 READY POSITION on the WALL
Step #2 READY POSITION PUSH-OFF on the BACK
Step #3 READY POSITION PUSH-OFF from BACK to FRONT
Step #4 READY POSITION PUSH-OFF from SIDE to FRONT
Step #5 LEARN BOTH SIDES
Teaching Progression: FLIP TURNS
Step #1 BUBBLES OUT THE NOSE
Vertically bob and blow bubbles out your nose. Remember to blow
bubbles out your nose when you practice your flip.
Step #2 STRAIGHT OVER FLIP
Push off the wall powerfully; take a couple of strokes pulling your
arms to your sides, and then flip straight over.
Step #3 HEAD LEAD POSITION MID-POOL
Swim 3-5 strokes toward mid-pool and then alternately stop one
hand and then the other by the hips and glide (turn palms down.)
Step #4 HEAD LEAD POSITION MID-POOL with SUBMERSION
Step #5 HEAD LEAD POSITION MID-POOL with
SUBMERSION and a STRAIGHT OVER FLIP
As you finish your last pull and you are submerged,
then flip straight over.
Step #6 FLIP with a NOODLE
Hold a cut noodle with straight arms and your palms
DOWN over the back of your legs. Push off the wall
and do a straight over flip. As you begin the flip
(bowing down with straight legs and looking for your
knees) keep your arms straight as you slide the noodle
down the back of your legs to the knees. After the
noodle is past your knees, let go of the noodle and
continue to flip straight over.
Step#7 PUSHING the HAT BACK
While standing on the bottom of the pool or on the deck, get the
“push the hat back” feeling by placing a tall Abe Lincoln type hat
on the top of your head:
• Keep your elbows bent and in front of your face, where you can
see them
• Fingers are straight up and palms face front of the hat
• Use both hands to push the hat back just a few inches.
Repeat to get the feeling of using your hands
like this during the flip.
Step #8 FLIP with a NOODLE and PRETEND to
PUSH the HAT BACK
Push off the wall with a noodle over the back of your legs. As
you flip straight over, slide the noodle down your straight legs
to your knees. Then let go of the noodle and pretend to
“push the hat back” with your palms. Feel the water. Land
on your back with the arms bent at the elbow about 90%.
STEP #9 MID-POOL FLIP and THINKING NOODLE and
PUSH THE HAT BACK
Swim 4-5 strokes towards mid-pool and get in to a head lead
position, submerge, and as you flip straight over, slide your
hand down your legs to your knees (thinking noodle) and then
using your palms, push the water back over the top of your
head (thinking “push the hat back.”)
Step # 10 ADD the STREAMLINE
Do the same thing but add extending into a streamline
after you “push the hat back.” Your legs may naturally
extend (like pushing off) as you extend your arms into a
streamline.
Step # 11 PRACTICE APPROACH to the WALL
Practice a head lead approach to the wall by stopping the
arms before the head passes the “T.” Sight the wall by
looking at the lowest part of the wall target, or at the
point where the bottom of the pool meets the wall.
Come to a head lead position, know where the wall is
and stop without flipping. Make sure you finish your last
stroke but don’t come too close to the wall.
Step #12 SWIM, FLIP and PUSH-OFF on the BACK
Swim towards the wall and submerge on the last stroke. You
are in a head lead, hands back position. Flip straight over,
thinking “ noodle, push the hat back, and streamline,” and push
off on your back.
Step #13 FROM the BACK to the SIDE
After pushing off on your back, rotate (streamline log roll) to a
side. What side did you naturally want to roll to? Identify this.
Step #14 ROLL from the BACK to the SIDE to the FRONT
After rolling to the side in a streamline log roll, continue to roll
in the same direction until you are facing the floor of the pool.
Once you see the floor of the pool (while maintaining your
streamline position) then you may pull that arm on the side
you were rolling towards. Do not breathe on the first stroke.
# 15 THE TURN
Practice your flip turns and push off
“legal for backstroke.”
Your feet will land on the wall turned upward
but slightly to a side, about 45 degrees or a
little less. As you push-off, be “legal for
backstroke.”
Rotate your body toward the floor of the pool,
maintaining the streamline position through
the push-off, the kick, and keeping your head
in a neutral position as you take your first
stroke.
What to Watch For
• Maintain speed and avoid deceleration into the wall
• Hold breath inside flags on approach
• Use “submarine or blind” approaches to avoid
looking up and dolphin motioning into turn
• Know pool markings or use bottom edge of pool
• Submerge begins during the final stroke
• Lean on your chest to lift your legs
• Spring your heels at the target
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The sooner your feet hit the wall the better
Nose stays close to the legs
Hands are used for leverage, elbows remain narrow
Hit the wall with balls of your feet
Spring off the wall
Hands in streamline before the feet leave the wall
Rotate to front during streamline
Break the surface before finish of first arm stroke
BREAKOUT
Freestyle
Glide in a tight streamline position for a short time before
slowing to your underwater dolphin speed.
Start with dolphin kicks (2 to ?) followed by flutter kicks, then a
breakout stroke. Dolphin kicking and going into a breakout
pull, without flutter kicking, usually causes a loss of speed
during the breakout.
Magic Words:
“Feel your back come out of the water,
the pencil stays in.”
“When you start swimming don’t stop kicking.”
BACKSTROKE TURN
Step #1
KNOWING FREESTYLE TURN STEPS FOR STRAIGHT OVER FLIP (#1-12)
Step #2
LEARN the THREE STROKE CROSS-OVER at MID-POOL
Right arm cross-over…start with both arms by your side and start by
recovering your right arm first. As you begin your pull with your
right arm, begin recovering your left arm. Only after your left arm
enters and begins the pull may you turn your face down into the
water. This pull is ¼ Backstroke and ¾ Freestyle. As your face
enters the water, the right arm continues to come over the top and
crosses over to begin the 100% Freestyle pull.
LEFT ARM CROSS-OVER: start with both arms by your side and start
recovering your left arm first. Direct as above for opposite side.
Step #3 VARIATIONS in the BEGINNING POSITION
for the THREE STROKE CROSS-OVER
• Streamline Position (right arm cross-over) - Pull
right, roll and pull left (1/4 back, 3/4 free) and
cross-over and pull right (100% free.)
• One Arm Extended Position (right arm cross-over) –
Pull right, recover left and pull (1/4 back, 3/4 free)
and cross-over and pull right (100% free.)
(Left side cross-over…just reverse sides)
Step #4 SWIM, CROSS-OVER and FLIP at MID-POOL
Step #5 USING the FLAGS
Through practice and trial and error, you will determine
the number of strokes needed from the flags to the
point where you will begin rotating toward a prone
position. A total “five stroke hand hit” turn will be like
this: as your eyes pass under the flags the next hand
hit is #1. Hand hits and pulls #1, #2, and #3 will be
100% backstroke pulls. Hand hit and pull #4 will start
your rotation and be approximately 1/4 backstroke and
3/4 freestyle. The 5th hand hit is from the cross-over
recovery and will be a 100% freestyle pull.
Step #6 COMPLETING the TURN
Step #7 THE PUSH-OFF
Step #8 THE DOLPHIN KICK
Step #9 THE BREAKOUT
Start the first arm stroke while still under water but
near the surface (6-10 inches.) Right before your face
breaks the surface, begin the second pull. This pull
assists in bringing your face and the first stroke out of
the water aggressively.
OPEN TURNS
Step #1 THE APPROACH
Approach the wall with your arms fully extended and
your eyes focused straight down on the bottom of the
pool. Use the “T” to determine the distance to the wall
and time it so that you make contact with the wall just as
the propulsive phase of the kick is ending.
Step #2 THE TOUCH and FREEZE
Touch the wall as you would for a turn with both hands
and the arms extended and high and your head in a
neutral position. Freeze in this position for 5 seconds
and look at the bottom of the pool.
Step #3 THE TUCK and FREEZE
Starting in the touch and freeze position, keep your head
in the water and bring both your knees up straight and
fast. Put both feet on the wall, toes pointed up and close
together.
Step #4 THE ELBOW, TUCK and FREEZE
Starting in the touch and freeze position, start the tuck
and release the turning hand. Pull back the turning
elbow quickly and forcefully, getting the hand off the wall
as fast as possible. Pull the elbow through the water
right next to the ribs, with karate like speed, and behind
the body. This action will turn the shoulders, but not the
head, as the face remains in the water looking at the
knees as the feet are placed on the wall.
Step #5 THE ROLL
Starting in the touch and freeze position, begin
the tuck and elbow sequence.
Then:
• Before your feet touch the wall, release the wall
hand
• While keeping your elbow in the water, bend at
the elbow and direct the thumb side of that hand
toward and behind the same ear
• Your elbow comes out of the water when the
hand approaches the ear
• Roll straight back in a tight ball, not to the side,
and keep your head straight with the chin near
the wall shoulder
Step #5 THE ROLL (continued)
As you bring the turning elbow back by the hip, your
shoulders will be oblique to the wall…you will be entering the
water on your side. The turning hand that ended up at your
hip and underwater, turns palm up and springs into action by
pressing upward to help the head and shoulder drop straight
back into the water.
Have your hands meet behind the head and match up hand
over hand in preparation for a streamline, with your body on
its side. Freeze in this position for a few seconds. You are in
the UNDERWATER READY POSITION.
Step #6 THE PUSH
Starting in the touch and freeze position,
begin the tuck, elbow and roll sequence and
then freeze in the underwater ready position.
Make sure your feet are planted firmly (on the
balls of your feet) and see if you are lined up
(feet, hips, shoulder, and head) for a direct
and powerful push-off. Then, extend your
arms (into a streamline) and the legs
simultaneously, and push off in a tight
streamline on your back.
Step #7 WITHOUT PAUSING
Still starting in the touch and freeze position, practice
the turn without pausing at any position. First,
practice pushing off on your back into a tight
streamline. Next, practice pushing off on your side
and slowly rotating to your front.
Step #8 SWIMMING into the WALL
Practice swimming into the wall (remembering to
keep the eyes down and the body long and extended
on contact) and do a complete non-stop turn.
Remember, the feet and the hands are never on the
wall at the same time.
WHAT TO WATCH FOR WITH
TWO HAND OPEN TURNS
(Includes Fly, Breast, Fly to Back, Breast to Free)
Acceleration to the wall
Approach the wall on stroke
Know when to use 2 long vs. 3 shorter strokes
Eyes looking at bottom of pool
Knees fast to head (a small ball spins faster)
Use momentum to help spin speed
Head stays neutral/some may tuck
Elbow the robber and call the police
Feet pointed to the side corner gutter (ready position)
Late breath or none at all
Back of the head in first (try knee to head backspin)
Find streamline before leaving the wall
BREASTSTROKE BREAKOUT
The pull part of the pull-down should angle the
body slightly to the surface. The approach
should start with the hands recovering tight
(against the body.) The kick should be fast
and late – as the hands are shooting into the
streamline. Bringing the heels up early
causes the body to slow down.
Magic Words:
“Keep looking in the mirrors through all 3
ZOOMS. The kick gives the 3rd Zoom.”
“Stay in the water when you press out.”
BUTTERFLY BREAKOUT
Build the kick speed to the surface. Kids often slow
the kick rate down as they approach the surface.
Try to get them to build their kick speed into an
aggressive kick on the
breakout stroke.
Magic Words:
“Keep looking in the mirror when you start to swim.”
“Feel like your face is on a skateboard
when you start to swim.”
“Start first pull before your back comes out of the water.
Keep holding your breath.”
TUCK and BACK and SPIN DRILL
Step #1 MID-POOL FLOAT
Step #2 KNEES UP to the CHEST, SMALL BALL
and CHIN DOWN and HANDS to the KNEES
Step #3 KEEP ROLLING AROUND
Step #4 ALTERNATE the SPIN DRILL with an OPEN TURN
BACK-TO-BREAST TURN #1 (Open)
Step #1 THE APPROACH and TOUCH
Step #2 THE TOUCH and READY POSITION
Step #3 THE READY POSITION and GO!
Step #4 WITHOUT PAUSING
Step #5 THE OTHER HAND
WHAT TO WATCH FOR IN THE
BACK-TO-BREAST OPEN TURN
(For More Advanced Swimmers)
• Swimmer maintains speed on approach (stroke count
and flag angles)
• No peeking for the wall on approach – use the now
game to see if they know where the wall is
• Treat the approach as a backstroke finish, except turn
palm down for hand touch
• Legs stay on surface during the approach
• Use momentum to help spin speed – bring knees to
chest and keep legs shallow to spin fast
• Keep head position “in-line” but use the “spot
points” for turn (shoulder-to-shoulder)
• Trailing hand “scoops” to bring body
underwater
• Wall hand leaves from Ready Position “calls
police” and returns to streamline
• Hands are in streamline when feet leave the
wall
BACK-to-BREAST #2: SOMERSAULT
Step #1 MID-POOL APPROACH
Step #2 APPROACH and TOUCH
Step #3 MID-POOL SOMERSAULT
Step #4 THE SOMERSAULT at the WALL
Step #5 THE OTHER HAND
BACK-to-BREAST #3: SPIN
Step #1 THE TOUCH
Step #2 THE SPIN
Step #3 ANSWER the PHONE
Step #4 APPROACH and SPIN and TURN
Step #5 USE the OTHER HAND
BACK-to-BREAST #4: CROSS-OVER
Step #1 MID-POOL “TOUCH”
Step #2 MID-POOL ROLL
Step #3 KICK into the WALL, TOUCH and FLIP
Step #4 THE HANDS
Step #5 SWIMMING APPROACH and TURN
Step #6 TURN on EACH HAND
ADVANCED DRILLS
1. TIMED TURNS from where the hands touch to
when the toes leave the wall, for fly-to-fly, fly-to-back,
back-to-breast, breast-to-breast and breast-to-free.
• 1.4
• 1.2
• 1.1
• 1.0
• < 1.0
slow
ok
good
very good
excellent
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7.
8.
ROPE at 12.5 YARDS
UNDERWATER READY POSITION FREEZE
HIGH SPEED TURNS
SUPER SHORT COURSE
MID-POOL TURNS
BLIND APPROACH TURNS
TIMED STREAMLINE and BREAKOUT DISTANCES
MIRRORS, VISUAL AID and TOOLS
• MIRRORS: acrylic mirrors placed on the bottom of
the pool (from just beyond the “T” to under the
flags) are excellent for teaching and refining
streamlines and breakouts
• MIRRORS: acrylic mirrors placed right up against the
turning wall
• STYROFOAM DISPLAY HEADS: coaches can make
great use of Styrofoam heads as visual aids to
demonstrate to their swimmers proper head position
and technique during the turns
• PLASTIC MANNEQUIN HANDS: use to
emphasize the precise movement of the
hands during the turn
• CUT NOODLES: an effective tool for helping
swimmer’s “keep track” of their hands during
flip turns
• BUOYS and CUT BOARDS
• TENNIS BALLS: have the swimmer place the
ball under their chin and keep it in place
throughout the turn
DRY LAND DRILLS
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2.
3.
4.
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6.
STANDING POSTURE
STANDING STREAMLINE POSTURE
STREAMLINE POSTURE – on the back on a mat
STREAMLINE POSTURE – face down on a mat
STREAMLINE LOG ROLL – from the back to the side on a mat
STREAMLINE LOG ROLL – from the back, to the side, to the
front on a mat
7. On the BACK ROLL and TOE THROW on a mat
8. On the BACK ROLL and TOE THROW with HAND PRESS,
STREAMLINE and LEG EXTENSION on a mat
8. On the BACK ROLL and TOE THROW with HAND PRESS,
STREAMLINE and LEG EXTENSION on a mat
9. FROM BACK to SITTING “L” and BOW – face toward knees
10. ON BACK PUSH-OFF from a WALL on a mat
11. STANDING BROAD JUMP
12. VERTICAL LEAPS
COMMON MISTAKES and HOW to CORRECT THEM
FREESTYLE TURNS
1. STRAIGHT LEGS UP (The Archie)
THE FIX : The swimmer should be instructed to tuck
the legs right after they leave the water. The feet
should be moving back toward the wall and not
DOWN. The swimmer should also be instructed to
initially bring the face close to the knees, as they
begin the bow into the turn. They should think of
reducing the axis of rotation and keeping the knees
in the water, as the feet move toward the wall.
2. THROWING THE LEGS TOO FAST
THE FIX: The speed of the spin and rotation is created
by the roll, not by throwing the feet. The swimmer
should not RUSH the LEGS. They need to let the
spin unroll naturally.
3. THE PILL BUG
THE FIX: With this problem the swimmer needs to keep
his legs straight, as the upper body bows down and
the eyes come close to the knees.
4. LIFTING THE HEAD into the TURN
THE FIX: The swimmer needs to learn how to
submerge into the wall on the last stroke. Then,
learn the “T” on the bottom of the pool, or sight
the edge of the pool where the bottom meets the
turning wall. At the very most, while submerging
use a little “alligator eyes” to sight the lowest third
of the wall target.
5. AIRPLANE ARMS
THE FIX: This problem is often caused because the
hands are not in the correct position before the
swimmer begins the turn. The swimmer needs to
finish both arms to his sides before initiating the
flip. Then, the palms must be turned down so the
swimmer can “feel” and “hold” the water as the
feet travel over the surface. The elbows will flex and
the hands will perform a quick “push the hat back”
type motion.
6. TURNING the BODY on the WALL to PUSH-OFF on
the STOMACH
THE FIX: The best medicine for this common turn
flaw is for the swimmer to first practice doing
straight over flips and pushing off immediately
on the back. Next, swimmer should be
instructed to land on the wall with the feet
just slightly angled to one side. Immediately
push off slightly on their side and still “legal
for backstroke”.
BACKSTROKE TURN
OVER ROTATION
THE FIX: The swimmer needs to stop the
rotation of the body by spotting the underside
of the top of the water as he flips around.
OPEN TURNS
1. THE JACK-in-the-BOX
THE FIX: The swimmer should be instructed to let the
arm absorb the wall like a shock absorber. As the
knees start to come under the body (the face is still in
the water,) then the body rolls back with the head
and shoulders close to the surface.
An excellent drill to fix this problem is the
TUCK and BACK SPIN DRILL
2. PUSHING OFF ON THE STOMACH
THE FIX: The main reason swimmers make this mistake
is because they believe they are supposed to push
off on their stomach. If they are instructed to plant
their feet to the side and to push off (without
turning the knees and feet down) they will push off
on their side.
3. PUSHING OFF TOO SHALLOW
THE FIX: Swimmers need to get their arms off the wall
faster. The wall hand is usually the one that is
holding on too long. It needs to get off the wall and
back into the water before the feet touch the wall.
4. LIFTING the HEAD
THE FIX: The swimmer needs to be instructed to keep
their eyes down on the touch, and to begin the tuck
of the knees while the face is still in the water. An
excellent tool to correct this problem is the use of
under water mirror (placed right up against the
wall.)
5. TAKING a SHORT STOKE into the WALL
6. PULLING into the WALL (let the arm absorb the wall
like a shock absorber)
7. TURNING the HEAD to the SIDE or FRONT
8. BIG ARMS OVER the TOP
9. CIRCLE SWIMMING TURN, legs flair out
SUMMARY
• If the competitive turn is done correctly, and the
swimmer is positioned for an explosive and
powerful push-off, the speed in which a swimmer
leaves the wall is the second fastest segment of
the race.
• The outcome of many competitive races will be
determined by the underwater portion of the
race.
• Coaches should introduce the fundamentals
of all good turns (push-off, streamline and
underwater kicking) early in a young
swimmer’s career.
• Coaches must also emphasize legality for all
turns during workout. Two hand touches,
backstroke approaches and push-offs. And
breaststroke pull downs and breakouts.