Last Updated on November 17, 2022 by admin
In this article, we’ll provide drills, hacks and tips on how to develop an effective backstroke turn.
Introduction: The backstroke turn can be problematic to coach, as for some, this can cause some trepidation, as the swimmer cannot see the wall into which they are turning.
- Therefore, the backstroke turn needs to be broken down into a series of progressions to overcome any possible anxiety.
Coach Arthur Says, Safety First: “If you are coaching younger or inexperienced swimmers while performing backstroke turn drills, you may wish to hold a large foam mat/float or kickboard on the pool wall as an extra safety measure and confidence booster”.
The key elements of a great backstroke turn
A fast approach
- Swimmers should not reduce their swimming speed when approaching the wall, thus reducing the efficiency of the turn.
- In fact, some of the world’s top swimmers increase their speed into the pool wall.
A fast transfer from the backstroke position to their front
- Swimmers should quickly and smoothly transfer themselves from the backstroke position over onto their front, in order to perform a backstroke turn.
- Swimmers should practice transferring from the backstroke position over onto their front, using either hand.
Establish a stroke count from the backstroke turn flags
- Swimmers should practice establishing the number of strokes they require from the backstroke turn flags to the transfer from the backstroke position over onto their front.
A straight and fast flip/tumble
- Swimmers should perform a straight and fast flip/tumble.
- This is achieved by performing a fast, full and powerful freestyle arm pull and by quickly tucking in their knees, arms and chin to their chest.
Planting the feet firmly on the wall
- Swimmers should ensure that their feet are firmly planted on the pool wall, ideally shoulder-width apart, which will help with an effective push-off.
- To facilitate an effective push-off the pool wall, swimmers should ensure that their knees are bent at approximately 90 degrees.
- If the swimmer is too close to the pool wall, it may require them to use extra energy to perform an effective push-off.
- If the swimmer is too far from the pool wall, it may result in a less powerful and effective push-off, There could also be a danger of the swimmer missing the pool wall altogether, resulting in their disqualification.
Push-off
- Swimmers should push off the pool wall in a streamlined position, parallel to the pool’s surface.
Transition
- As soon as the swimmer has pushed off the pool wall, they should maintain the speed of their turn by commencing fast and vigorous underwater dolphin kicking.
Related article on underwater dolphin kicking
We have produced a related article on underwater dolphin kicking. You can view it by clicking this link: underwater dolphin kicking
Breakout
- As soon as the swimmer starts to feel the momentum of the turn slowing down, they should start their arm action while the body is still submerged, to help bring their head to the pool’s surface.
Coach Arthur says: “Swimmers should remember that underwater dolphin kicking is faster than the backstroke stroke. Therefore, it should be regularly practised, to take maximum advantage of the 15m underwater dolphin kicking they are allowed from turn on each length/lap”.
Backstroke turn drills
Corkscrew drill
Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn.
How to perform a corkscrew: A swimmer starts to swim in a backstroke position by completing one backstroke arm pull, while at the same time rotating their non-pulling shoulder, to position themselves on their front at the completion of the stroke.
- The swimmer now in the freestyle position, completes one freestyle arm pull, while at the same time rotating their non-pulling shoulder, to position themselves on their back at the completion of the stroke.
- The swimmer continues to repeat this ‘corkscrew’ for one lap/length of the pool.
Mid-pool backstroke turns drill
Purpose: This is a great drill for developing the ‘flip over’ onto the swimmer’s front, during performing a backstroke turn.
How to perform this drill: Swimmers should swim five backstroke strokes, rotate onto their front and perform one fast, full and powerful freestyle stroke, then perform a mid-pool backstroke turn.
- Swimmers should complete a series of mid-pool turns while completing one length/lap of the pool.
- Swimmers should start each turn using alternate hands.
Freestyle tumble/flip turn – to feet
Purpose: To further develop the swimmer’s backstroke turn, by introducing a ‘turn to feet’ drill.
How to perform this drill: The swimmer swims freestyle into the pool end from the turn flags and performs a tumble turn.
- As soon as their feet touch the wall the drill is complete.
- Swimmers should focus on performing a fast, full and powerful freestyle arm pull and quickly tucking in their knees, arms and chin to their chest.
- The higher the swimmer can place their feet on the wall the better, as this will facilitate a deeper push and glide, essential for an effective underwater dolphin kicking phase.
Stroke count from the backstroke turn flags
Purpose: To introduce the swimmer to backstroke turns, by focusing on the approach by counting the number of strokes it takes from the backstroke turn flags. These are usually positioned five metres away from the pool wall.
How to perform this drill: From mid-pool, the swimmer performs a medium-pace backstroke.
- As they swim under the backstroke turn flags, the swimmer counts the number of individual arm strokes it takes from the turn flags to reach the end of the pool.
- It’s important that swimmers should practice this stroke count drill, starting on alternate hands. This will ensure they can effectively transfer from the backstroke position over onto their front, using either hand.
- Repeat this drill until the swimmer is confident and knows how many strokes they require.
- Once mastered, the swimmer should perform this drill at race pace.
Backstroke turn to feet
Purpose: To further develop the swimmer’s backstroke turns, by combining the stroke count and a flip turn.
How to perform this drill: From mid-pool, the swimmer performs a medium pace backstroke.
- As the swimmer swims under the turn flags, the swimmer counts two less individual arm strokes than they did when performing the ‘stroke count from the backstroke turn flags’ drill (above).
- The swimmer then flips over onto their front and performs a tumble turn ‘to feet’.
- If the swimmer is too far away from the pool wall, they may wish to try counting one less individual arm stroke, before turning.
- Once mastered the swimmer can then progress to performing a full backstroke turn
Timed turns
Purpose: A timed drill to further develop an effective turn.
How to perform this drill: The swimmers start this drill, in the water, from the middle of the pool (12.5m) swimming at 50m race pace.
- The coach will stand at the poolside/deck 10m away from the pool end, where a marker or sinker will be placed on the poolside/deck and the pool bottom
- As the swimmer passes the marker at 10m the coach will start their stopwatch
- Once the swimmer has performed their turn and swum back past the 10m marker the coach will stop the stopwatch, record the result and feed the result back to the swimmer.
Trickle breathing development – poolside/deck
Introduction: This drill introduces the swimmer to trickle breathing, which aids the development of an effective underwater dolphin kick.
How to perform this drill: This drill should be practised, in a group on the poolside/deck.
- The swimmer should find a safe space on the poolside/deck, away from the pool’s edge.
- The swimmer should take a large quick breath, which completely fills their lungs, then put their hands up.
- They then breathe out very slowly, via their nose or mouth (‘trickle’ breathe) until they have no breath left when that happens, they should lower their hand.
- The coach should time this progression, to demonstrate to the swimmer that by adopting trickle breathing, they have enough time to perform a backstroke turn and underwater dolphin kicking effectively.
Trickle breathing development – pool
Purpose: This drill introduces the swimmer to trickle breathing in the water.
How to perform this drill: The swimmer stands up straight in the water, then bends their knees, lowering themselves into the water until their chin is touching the surface.
- They then take a large quick breath, which completely fills their lungs.
- Then the swimmer lowers themselves still further into the water until the line of the water has covered both their nose and mouth and is just below the rim of their goggles.
- They start to breathe out very slowly, via their nose or mouth (‘trickle breathe’) until they have no breath left
- The swimmer then raises themselves in the water and repeats the drill six times.
Takeaway
The backstroke turn can be problematic to coach, as for some, this can cause some trepidation, as the swimmer cannot see the wall into which they are turning.
- Therefore, the backstroke turn needs to be broken down into a series of progressions to overcome any possible anxiety.
Related article on backstroke starts
We have produced a related article, an introduction to backstroke starts. You can view it by clicking this link: backstroke starts.
Related article on the backstroke finish
We have produced a related article, an introduction to the backstroke finish. You can view it by clicking this link: backstroke finish
Related publication: BACKSTROKE Competitive Swimming Drills
We have published a related publication: This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive backstroke drills and progressions. For further details and ordering information please use the following link: BACKSTROKE Competitive Swimming Drills
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library.
Coach Arthur says: “Many of our swimmers don’t like water going up their nose while performing backstroke and use a Savita Swimming Nose Clip to prevent this. They come in a variety of colours for both children and adults.
We have included an Amazon affiliate link to the Savita Swimming Nose Clip. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.