How to Do a Kick Turn in Swimming

Kick turns (also known as flip turns) are efficient, fast ways to help you turn around at the end of a pool. Competitive swimmers use these turns because they help maintain continuity and don’t take as much time as open turns. However, learning to do a flip turn can prove quite tricky at first. You’ll need to master a number of techniques to execute a smooth flip turn, so don’t be discouraged if it takes many attempts before you successfully complete your first one. It may help to break each step down into smaller pieces when you practice.

Instructions

    • 1

      Swim until you are about two feet -- or an arm’s length -- from the pool wall.

    • 2

      Pull your arms to your sides so that they will be in proper position when you push off the wall.

    • 3

      Tuck your head and knees toward your chest to form a tight ball, as if you are about to do a somersault.

    • 4

      Flip straight over, remaining in a ball. Use your abdominal muscles -- not your arms or hands -- to flip over. As you finish the flip, your arms will already be over your head, ready to go into a streamline as soon as your feet hit the wall.

    • 5

      Plant your feet on the pool wall with your legs still bent. As soon as your feet hit the wall, rotate them to either the 11 or 1 o’clock position; having your feet slightly angled on the wall will give your push-off the necessary torque to rotate from your back to your stomach.

    • 6

      Push off the wall. Stay in a streamline position as you roll over onto your stomach.

    • 7

      Propel yourself with a flutter or dolphin kick as you rise to the surface and continue your stroke.