HTX Swims - Flight SchoolBackstroke Flipturns
Key Concepts
Momentum: Carry speed into and out of the wall. A ball thrown hard bounces back fast; the same applies to your turn.
Stroke Count: Know how many strokes to the wall, then adjust by subtracting 1–2–3 strokes for the turn.
Continuation Stroke: After the last backstroke hand entry, rotate to your belly and pull to the hip. The trailing hand may complete one freestyle recovery stroke before the flip. Do not short-arm this stroke.
Tight Tuck: Chin to chest, eyes to waist, heels to bottom. A tight ball rotates faster than a stick.
“Throw Your Toes”: As feet rise over, point toes and “throw” them toward the wall. Toes should touch the water before heels, keeping momentum forward.
Streamline: The best turn is wasted without a strong streamline push-off.
Approach
Momentum carries you into the wall even as you begin turning.
Find your flip distance: extend one arm on the wall, then step back — use this as your reference.
On approach, subtract 1–2 strokes from your count. Practice at race pace to adjust.
Last backstroke hand hits water normally. Rotate face down, pull to hips, while the recovering arm executes a full freestyle stroke.
When the final pull passes the chest, submerge slightly (2–3 inches), keeping a strong body line.
The Flip
As you submerge, tuck chin to chest, eyes to waist, heels to bottom, knees to chest. Tight tuck!
Hands stay near the surface, palms up, pointing down the pool. Avoid moving arms excessively.
“Throw the toes” toward the wall to keep momentum driving forward.
The Push-Off (On Your Back)
Feet land between hips and knees, shoulder-width apart, bent at ~90°.
Eyes up — do not look for the wall.
As feet touch, hands snap into streamline.
Push off strongly, engaging the core for tight body alignment.
Breakout
Kick underwater, rotating slightly onto one side.
Release streamline, anchor the bottom hand, rotate around it.
Break surface with:
One hand extended forward
Other hand finishing to the hip
