Learning to turn is essential if you want to become a better swimmer. Even if you only swim at an amateur level, perfecting the turn helps you get into the rhythm of the laps and gives you power and energy every time you finish one!
Steps
Part 1 of 3: Approach the Wall and Begin the Turn
Step 1. Start the turn when you see the black T on the pool floor
There is a black line that runs the entire lane you swim in. The perpendicular line informs you that the wall is half a meter away. You can use it to understand when to start the rotation.
It is not easy to judge exactly where to start the turn, because it depends on the length of your legs. Depending on your height, you should normally take two strokes after the T, then rotate. If you are very tall or very short, change the turn accordingly
Step 2. Follow the final stroke underwater
When your arm enters the water, bring your chin closer to your chest and keep pushing with your legs to move forward. Bring both arms to your body and place your hands on your hips.
- Don't start rotating your body during this step.
- When you start to rotate, exhale forcefully through your nose, so that no water can enter.
Step 3. Gather your knees and feet as you turn forward to initiate the rotation
Keep your elbows close to your body. Make sure your knees are close to your chest. If you don't get them close enough, your feet will take too long to reach the wall.
The more you pick up the body, the faster the rotation will be
Step 4. Relax your upper body
Once the rotation is complete, release your elbows and stretch your arms in the direction you came from. Join hands.; you should form a straight line from the torso to the fingertips.
- At this point you will still have your legs pulled together.
- Make sure you are not spinning in the water to the point where your belly returns to the bottom. At this stage you should have your back turned down.
Part 2 of 3: Complete the Turn and Push
Step 1. Extend your legs and push your feet against the wall
You should point your fingers up, towards the surface of the water. Bend your knees to 90 degrees and your hips to about 110 degrees.
Step 2. Extend your legs as you push against the wall
Place your feet flat against the wall and use them to push yourself - your body should launch like a rocket. The greater the thrust, the faster you will resume swimming.
Step 3. Roll onto your stomach
As you push against the wall, start rotating, bringing your back towards the ceiling. You should have your belly towards the bottom of the pool. Rotate your hands and look in the direction you want to move. Don't turn your head.
After giving yourself the push and during the rotation, you can do some strong dolphin kicks. This is optional and it may be a good idea to only try them out when you get better
Step 4. Resurface and start swimming normally
Swim about 5 meters underwater with the dolphin kick and hydrodynamic position. Begin the thrust with the arm closest to the bottom when you have performed the rotation. The hand should come out of the water when the thrust is complete. At that point you can resume swimming freestyle.
Part 3 of 3: Practice the Tack
Step 1. Learn to spin in the water
This technique is essential for learning the turn. If you've never tried it, practice simple rotations. You need to be able to get close to the wall, bring your chin to your chest, form a ball and start rotating with your glutes emerging from the water as you turn onto your back.
Step 2. Practice each step of the technique separately
Turning takes a lot of practice. You have to get used to approaching the wall, understand when to breathe, where to start the movement based on your height, learn to push yourself and rotate in the water. Practice as much as possible, proceeding slowly. As you become more experienced you will be able to perform the turn faster.
It is important not to accelerate on the approach to the wall until you have mastered the turn, otherwise you could hit the wall and injure yourself
Step 3. Practice several times a week
The exact frequency is up to you, but perfecting this movement takes time. Train as often as possible, however don't forget to rest from time to time!
Warnings
- When learning how to turn, be careful not to turn too late, hitting the edge of the pool. Many swimmers experience this very painful unexpected when they learn the turn.
- Make sure no one is swimming right behind you before making the turn, or you will hit them when you push yourself against the wall.
