When you want to improve your turns you’ll need to strenghten you hip and thigh flexor muscles or your Pectineus, Sartrorius muscles, Gastrocnemius and the Soleus (they’re crucial in jumping). There are a lot of plyometric exercises along with squats, lunges, and bounding exercises that will also help you. Here’s a list of other exercises that can help you get you or your swimmers off the wall faster and farther.
Don't do things that hurt. Pain and potential injury usually occurs when you do the exercises incorrectly. You don't have to do things that hurt you to get off the walls better. Find and exercise that you like and slowly increase stress to improve.
Bounding
Lunges
Deep Knee Bends
Deep Knee Bend Jumps
Toe Raises
Toe-Raise with Weights
Jumping Rope
The entire foot is on the wall so the swimmers can recruit as much muscle as possible.
Phelps entire foot on the wall.
YouTube - Michael Phelps turn
At :48 seconds, you'll clearly see Natalie Coughlin push-off the wall with flat feet.
YouTube - Natalie Coughlin Swim Tip #5: Flip Turn
Aaron Peirsol's collapses to a flat foot on his second backstroke turn (a little hard to see) but it happens.
YouTube - Aaron Peirsol 200m Backstroke
Breaststrokers like all swimmers collapse from the balls of their feet to a flat foot. YouTube - Brendan Hansen Men's 200m Breastroke
Good luck, Coach T.
That is really an interesting question. I have not seen any world class swimmer turn with their legs together (that doesn't mean someone doesn't do it).
Phelps flipping with legs CROSSED:
YouTube - MICHAEL PHELPS back/*** turn
Now that that's out there, I'll flip my own argument (see what I did there?) and AGREE with you that the best pushoffs come after flipping very close to the wall so that the legs must be shoulder width apart to avoid hitting the wall and the heels touch the wall because they're so close. Most of us probably turn too far away from the wall most of the time. Now if you'll excuse me, I need to practice some dryland open turns: :bliss:
That is really an interesting question. I have not seen any world class swimmer turn with their legs together (that doesn't mean someone doesn't do it).
Phelps flipping with legs CROSSED:
YouTube - MICHAEL PHELPS back/*** turn
Now that that's out there, I'll flip my own argument (see what I did there?) and AGREE with you that the best pushoffs come after flipping very close to the wall so that the legs must be shoulder width apart to avoid hitting the wall and the heels touch the wall because they're so close. Most of us probably turn too far away from the wall most of the time. Now if you'll excuse me, I need to practice some dryland open turns: :bliss:
