At TYR, we believe the work never stops- which is why we’ve designed our series of How to videos to help athletes properly take their training to the next level.
This week we’re doubling down on all things turns. So whether you are looking to perfect your flip turn or hoping to better understand a proper open turn, Team TYR has got you covered.
Check out the videos and our tips below, plus stay tuned for more tutorials to come!
How to: Proper Flip Turn
The flipturn is the most efficient way to change direction during your stroke.
Start the initial movement of your flip during your last stroke coming into the wall. To do this begin by dropping your chin to your chest.
Next, drive your forehead towards your knees, curling up into a ball.
Finally land both feet on the wall to prepare for your push off. Be sure that both legs are shoulder width apart and in line with your hips while your arms are in a tight, streamline position. Then push and twist your body onto your stomach and continue your swim.
Practice Tip: Knowing when to start your turn takes practice! Use the “T” at the end of the pool’s blue/black line to help you gauge when to begin.
How to: Proper Open Turn in Butterfly
Butterfly and Breaststroke turns are very similar. To ensure the turn is legal touch with two hands. The faster you approach the wall the faster you will get off the wall.
Touch the flat part of the wall with both hands shoulder width apart. Lift your head so that your eyes are facing the hand that will stay on the wall.
Bring your knees up to your chest keeping both legs together with one foot on top of the other. Keep the hips low.
Finally, drop one elbow while bringing the other arm over the top of the water. As your arm is coming up, sink the hips and push off into a streamline position.
Practice Tip: To practice proper technique in your open turn, try floating in a streamline position on your stomach. When you’re ready pull your knees up to your chest as fast as you can. Stay in a tight ball until you naturally come to lay on your back in an equally streamline position from when you started. This exercise will help you to practice rotating from front to back.