What makes (according to the EvilSmith) 'a rockin' fast' flip turn? What's the focal point? Making your body as small as possilbe? (Knees to the chest). Or is it timing? Getting that distance from the wall just right so that you can launch off with maximum power. Where is the power coming from? Do you have to have abs of steel and legs like tree trunks?
I seem to be missing something on my turns, or else I am physically disadvantaged. Officially my SCM 50 and 100 free are slower than my LCM efforts. I think I must be the only person on this planet who can boast this.
To the good flip-turners out there: what is the most important thing to consider when executing a fast flip turn?
Disclaimer: the fastest flip-turners are short-course sprinters. I'm not one of those.
In high school I started getting better than most other people at turns. I did this in practice by lining up next to a teammate going into the turn and making sure I came out ahead. I would do this over and over - just focusing on the result and making it happen. No special formula for me, I just exerted my muscles, flipping and pushing off as fast as I could. I figured that most other swimmers weren't doing this in practice. Eventually it became a weapon that I could deploy whenever needed. I've won some races by executing faster turns when I needed to.
Really concentrate on your core muscles, that's what you use to fire your self through the turn and will help make your turn more compact and crisp.
I'd like to second this. When I'm swimming sprint sets of 50s and trying to get some good turns in, I notice that towards the end of the set my abs feel pretty whipped.
:banana:
The last 2 replies seem brilliant to me. Where I swim there are 2 guys both have different turns and both are terrible. One man starts his turn way before the t and actually pushes his body toward the wall once his head is going th eother direction. The other guy throws his legs up into the air. The legs stick up completely straight into the air. He has to get himself to the wall somehow. I haven't figured out how he does it. There are also those who sort of roll over as if they have no energy.
The biggest overlooked factor, in my opinion, is the correct usage of the arms. They should be at your side as you start to roll into the turn. As you kick to sink your head, your palms should be facing up and you should catch the water and throw it over the top of your head. This occurs as your in your tuck and your legs are coming over the top. Then, its just plant your feet, extend your arms, explode off the wall and streamline.
It has been a long time since I consciously thought about my flip turns, but I'll try. Some random thoughts.
-- Drive into the wall. Don't slow down (in fact, try to speed up).
-- I disagree with Waves101 about the arms. When I start the flip it is like I am starting a regular stroke, with one arm extended and one arm by my side (more or less). Except instead of taking a stroke, I tuck into the turn with my shoulder driving down and my head tucked tightly (do NOT look at the wall).
-- Tuck tightly on the turn to spin your legs over quickly.
-- When you plant your feet, you should be IMMEDIATELY ready to push off. In other words, your feet should hit in the proper position and, by the time they do, you should be in a streamlined position.
Speed of rotation is important, but I think the first and last points are the key to good turns: don't bleed speed coming in, and your feet should not linger on the wall. When the feet hit the wall, your body MUST be in a position to immediately push off.
The flip is often described as a half-somersault. The coaches on this forum can address this point better than I, but what I can say is that my own turn is NOT quite like that. I drive down strongly with one shoulder with head tucked (the legs follow) and when I push off I am naturally on my side, not my back.
Of course, the underwater kicks and the breakout are also crucial components to finishing off a good turn.
I hope this helps; good luck.
Syd,
Just want you to know that you are not the only one out there whos LCM times are faster then your SCM times. My flip turns are not the greatest either. I just keep working on them and they are slowly getting better.
I am hardly a standard setter on flip turns. But a few things I've learned listening to my kids' coaches:
To flip fast (rotation) your legs should be relatively close to your body instead of extended. A lot of swimmers, especially Masters, do old school turns with legs relatively extended. That helps to reach the wall but these turns are slow.
You also need to consciously tuck your head/chin at the beginning of the turn. I find that this makes a big difference. It is also one of the first things I do wrong when I get tired.
The freestyle turn -
An effective turn means you've managed to transfer the momentum from the previous length in and off the wall. The streamline is critical, try to stay under the wave before breaking the surface. Tight at the core, line up your head and torso at 45 degrees to the wall as you approach the turn, this will help with the transfer of weight and hopefully your legs will spin faster. As soon as you've reached the "tipping point" try to have your hands above your head before your legs land and "spring" off the wall.
Training tools like vertical jumps are useful, train yourself to land and spring in a single fluid motion.
