The length of the pool varies from 50 meters (the so-called “long water”) to 25 meters (called “short water”), while sports distances can range from 50 m to one and a half kilometers, and during their passage athletes are required to perform turns at the walls swimming pool Proper use of the turning technique makes it possible to continue moving in the same rhythm and at the same time not waste time stopping and swim the required distance faster.

Swimming turns

Performing a turning maneuver will require competent calculation and rhythm of movements. The first step is a complete immersion under the water in front of the side (when using styles such as crawl, turn on the back, swimming on the chest) or touching with hands (dolphin, breaststroke) and continues until the start of the first cycle of ordinary movements. The rotation is divided into separate phases, which are combined into a single scheme.

Photo 1. Somersault turns in the water are convenient when changing swimming style

There is a certain phase structure and corresponding ways of turning:

• Turns in swimming are performed horizontally around a vertical axis.
  When performing a maneuver, the position of the body remains the same after completion. In the event that a swimmer approaches the side on the chest and makes a 180° horizontal turn, then before the push the person goes into a position on the chest.
• Turns in swimming are performed vertically around a horizontal axis.
  When performing a turn (vertically 180°), if the swimmer approaches the side while on his chest, the athlete will rotate around the longitudinal axis to reach the position of “lying on his chest”.
  It is common for athletes to use vertical turns, which are more difficult to perform and require sports practice to perform correctly. Such elements have a number of advantages, the main thing being the ability to group and minimize inertia. In this case, the time to perform a vertical rotation (from touch to push) will be 600-800 milliseconds.

Photo 2. When turning “Pendulum”, you need to keep your knees bent enough for a powerful push-off

Turns are classified according to the method of execution into open and closed. An element during which the athlete inhales during rotation will be called open. If the maneuver is performed by inhaling, and the body rotates with holding the breath and then exhaling, then this movement is a closed rotation.

The execution of a turn is divided into separate stages - touch (on approach), turn, push, sliding stage, beginning of strokes and subsequent exit to the surface.

Turns are traditionally used with techniques:

• Pendulum;
• Closed turn;
• Somersault with a turn;
• Open turn;
• From the side.

Photo 3. The “Pendulum” turn is not used when swimming on the back to avoid unnecessary actions.

Complex swimming turns - the use of turns from the “dolphin” to the backstroke method and from the breaststroke to the freestyle technique, similar in the method of movement to the “pendulum”. When you transition from backstroke to breaststroke, you turn somersault.

Turn type	In what swimming styles is it used?
Simple open
Simple closed	Front and back crawl, front breaststroke, side swimming, dolphin (butterfly)
Somersault with a turn	Front and back crawl, side swimming
Pendulum	Front crawl, front breaststroke, side swim, dolphin (butterfly)

Table with types of turns in swimming

Technique of turns in swimming, method of execution

The approach to a turn requires “jewelry” calculation and rhythm of movements and is recommended for athletes. To make learning turns in swimming easy for beginners and athletes, adhere to strict techniques for performing turns in swimming. To perform the turn, immerse your head on the approach to the side (front and back crawl) or with your hands touching (depending on your style).

Correct swing of the pendulum in swimming

The key distinguishing feature of a pendulum-type turn is rotation in an inclined plane. Inhale during the movement. Let's consider the execution technique:

• As you approach the wall, you turn to the right side and touch the side with your right hand, keeping your hand level with the water. Bend your arm, and the body will move further by inertia.
• Place your right hand on the side and lift your head and shoulders above the water. Bend your knees and pull them towards the wall. Execute a stroke with your left hand to rotate your body. Straighten your right arm and inhale. Lift your straight right arm off the surface and rest your feet against the wall, bringing your left arm forward. Lifting your right hand from the wall, bring it above your head and connect it with your left. Finish with the body on the left side, legs in a bent position resting against the wall, arms straight forward, head between forearms.
• Push-off: intense movement of the legs ends with a vigorous straightening of the lower leg. During the push, rotate the body around the longitudinal axis to change the direction of movement. Hold your breath and push off.
• Sliding: performed while diving half a meter under water.
• Appearance on the surface and transition to rowing actions: intense and high-speed swings of the limbs will give you the opportunity to surface.

Photo 4. A forward somersault is performed with arms extended forward and folded together.

When swimming in freestyle, breaststroke or butterfly, the technique is different. When performing maneuvers, touch the sides of the pool with both hands, while keeping the shoulder girdle horizontal.

A pendulum-type turn can also be performed on its side. Touching the side with your hand from below, move to your side without turning over onto your chest.

The sliding and the stage of going up are similar to the corresponding phases of movement if the start occurs from a bedside table.

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Fast somersault turn in swimming

A somersault with a turn is a high-speed and technically difficult maneuver. The turn is used with a crawl at short distances.

The key feature of the element is that it is performed around the transverse axis of the body vertically.

The front crawl technique looks like this:

• 150 cm before the side, inhale and with the hand that is in front, perform half of the stroke, and extend the hand that remains behind along the body.
• Start by tilting your head down towards your chest, moving your shoulders down. Raise your pelvis. Push your legs bent at the knee joint forward above the surface and rest against the side, your hands contribute to rotation.
• Place your hands forward in the direction in which you are swimming and push off with a powerful movement of your legs into a supine position.
• As you slide, turn onto your side and then onto your chest.
• Reaching the surface is accomplished through leg movements and hand strokes.

Photo 5. Turning to face the surface allows you to gain maximum speed after pushing off with your feet

Turns when using the crawl technique

Turns when swimming crawl: “overhead somersault with a turn” or a pendulum turn in crawl require preliminary practice in training. Athletes, if they have the skills, do not push off from the side.

The technique of turning in freestyle swimming looks like this:

• As you approach the side, leave one arm extended near your hip. Perform a powerful long stroke with your other arm, and at the same time you turn on your side towards your arm, then move to your chest.
• Dip your head down to your chest, bend your body, perform a somersault while swimming forward, place your feet on the wall of the pool, throw your arms forward.
• Start moving your upper and lower limbs, due to this you will come to the surface.

Simple closed turns (also called flat turns)

Photo 6. Phase structure of performing a simple closed turn in swimming

A characteristic feature of this element is movement with the head submerged.

• Take a sharp breath through the right side, bring your right hand in the direction of movement, taking it out of the water, lower your head and touch the right side near your left shoulder. At the same time, make a flat stroke with your left hand. Bend your right arm, immerse your head lower in the water; bend and pull your legs towards your chest, tilt your torso down with your shoulder girdle.
• Resting your right hand on the side, begin to rotate your body 180°, applying force with both hands (after finishing the stroke, turn your left hand with your palm towards the side and row in its direction). With your legs bent, place your feet on the side 15-20 cm under the water, stretching your left hand forward, place your right hand towards it, and hold your head with your forearms.
• Push off the side with a forceful extension of your legs.
• The slide begins half a meter under water at an angle to the surface. The degree of immersion is controlled by the position of the hands and the tilt of the head.

Simple closed chest twist

The main element in the back crawl technique. Before touching the side, the athlete does not move to the “chest” position. The direction of movement is determined by the hand that first comes into contact with the side.

• Swimming up to the side, inhale and touch it with your left hand, parallel to your right shoulder.
• Throw your head back, bend your legs, keep your pelvis near the surface, and swing your legs out onto the side over the left side. Push off the wall with your left hand and bring your right hand forward. Place your feet with your feet on the side in the same place where your left hand touched.
• Make a powerful movement with your legs, ending with a vigorous movement at the shin.
• The body is located at a depth of up to 35 cm.
• Start moving your limbs to ensure your torso rises to the surface of the water.

They approach the turn without slowing down. Highly qualified athletes typically perform five consecutive cycles of movement without changing tempo.

Photo 8. The streamlined position of the hands ensures gliding in the water after rotation andpush

Simple open twist

A characteristic feature of the element is that the head does not go completely under the water, the cheek slides along the surface to allow the swimmer to take a breath.

Photo 9. A simple open turn with the face sliding along the surface of the water

The element execution algorithm looks like this:

• The athlete swims up to the side, extending his right arm, and touches his palm opposite his left shoulder. Bend your right arm at the elbow, and place your left arm along the body. You begin to bend your legs and exhale at this time.
• With your right bent arm, lean on the side, paddle with your left arm, bend it at the elbow and point it in the opposite direction to where you are rotating. Continue to bend your knees and tuck yourself together. As you turn 90° to the left, still leaning on the side with your right hand, inhale, lift your head out of the water and turn it to the right. Continuing the rotational movement, place your feet on the side at the same level as your body. Stretch your left hand forward, bring your right hand towards it, hold your head with your forearms, lower your chin and press it tightly to your chest.
• Push with force.
• Sliding occurs up to half a meter under water at an angle. The sliding depth is adjusted by tilting the head and position of the hands.
• Synchronized movements of the limbs will help the swimmer to surface.

Turning technique

Due to the fact that swimming competitions are held in pools of standard sizes (25 and 50 m), and the length of the competitions ranges from 50 to 1500 m, each swimmer must be able to perform turns. A well-executed turn allows the athlete to continue moving along the distance, maintaining the rhythm and pace of movements adopted before the turn, as well as save energy and improve the time to cover the distance. The number of turns is determined by the size of the course.

All turns are combined into two groups: the first is open turns, the second is closed turns. An open turn is one in which the swimmer inhales while rotating against the wall of the pool. With a closed turn, rotation at the wall of the pool is carried out with the head lowered into the water without inhaling. Conventionally, the turning technique is divided into the following elements: swimming to the wall, rotation, pushing and sliding, beginning of swimming movements and reaching the surface.

Turning technique when swimming front crawl
Open turn. First option . Swimming up to the wall. This turn can be done in any direction. When turning to the right side, the swimmer swims up to the wall with his left arm extended forward, which he places at the surface of the water so that the palm touches the wall of the pool opposite the right shoulder joint. By inertia, the swimmer’s body approaches the wall, the left arm bends at the elbow and shoulder joints, and the right arm, having completed the stroke, is located along the body. At this moment, the legs begin to bend at the joints and exhale.

Rotation. To perform the rotation, the swimmer, leaning against the wall with a bent arm, makes a rowing movement with his right arm, for which he bends it at the elbow joint and directs it in the direction opposite to the direction of rotation towards the midline of the body. At the same time, the legs continue to bend at the knee and hip joints, and the swimmer assumes a loose tuck position. At the moment when the swimmer has turned to the right, approximately 90°, continuing to lean on the wall with his left hand and helping the body rotate, he inhales, lifting his head out of the water and turning it to the left. Continuing the rotation, the swimmer places his feet on the wall (toes are located at the same level with the body at a depth of 20-30 cm), lowers his head into the water, attaches his left hand to his right, straightens his arms at the elbow joints and brings them forward, places his head between his hands, and presses his chin to his chest.

Push and slide. The push is performed by consistent and energetic extension of the legs at the hip, knee and ankle joints. During the push, the position of the arms, head and torso remains the same as it was at the end of the rotation.

After the push, sliding follows at a depth of 30-40 cm at a slight angle to the surface of the water. The glide length of good swimmers reaches 6 m.

The beginning of swimming movements and reaching the surface is like when starting from a bedside table.

Second option. This turn, which is widespread in the practice of sports swimming, is called the “pendulum” turn.

Swimming up to the wall. When approaching the wall of the pool, the swimmer turns his body on its side, which is the same as the hand that touches the wall. The hand is placed on the surface of the water or slightly higher (10-15 cm). Next, the arm bends at the elbow joint, and the body floats onto the wall. At this time, the legs begin to bend at the knee and hip joints, moving forward towards the wall.

Rotation is in progress in a vertical plane around the front-rear axis. The swimmer, leaning his hand on the wall, lifts his head and shoulders out of the water and at the same time, strongly bending his legs at the knee joints, lowers them down and brings them closer to the wall. At this time, the free hand makes a raking movement and helps rotate the body. Then the supporting arm begins to straighten, and the swimmer inhales. At the moment of full straightening of the arm and lifting it off, the swimmer places his feet on the wall and brings his other arm forward. Taking off from the wall, the hand sweeps forward over the water and enters the water at the moment when the other hand is already in front. By this time, the head and shoulders are already immersed in the water, the torso is on the opposite side, the legs are strongly bent at the knees, the arms are in front, the head is between the hands.

Push and slide. The push begins when the hand has finished sweeping over the water, and the body is in the “sideways” position. The push ends with vigorous extension of the legs at the ankle joints. During the push, the swimmer begins to rotate around the longitudinal axis to assume a position on the chest. This rotation ends when sliding before the start of swimming movements with the arms. The sliding is performed at a depth of 40-50 cm. This is due to the fact that the turn is performed in a vertical plane and the toes of the feet are at this depth before the push.

The beginning of swimming movements and reaching the surface are performed in the same way as after the start when swimming front crawl.

Closed turn. Just like in the first version of the open turn, the swimmer swims up to the wall in a chest position and touches it with his hand. Then the body rotates around the anterior-posterior axis. Unlike an open turn, here the head is lowered into the water, the body assumes a tight grouping position, the torso is tilted with the shoulders down, and the bent legs are closer to the surface of the water. This turn is faster than the open one.

Rotate without touching the pool wall with your hand. In swimming competitions at all freestyle distances, the swimmer is allowed to perform a turn without touching the wall of the pool with his hand, but with the obligatory touching of the wall with his feet.

The rotation is performed as follows. When approximately 1.5 m remains to the wall of the pool, the swimmer takes a breath, and then performs the first half of the stroke with the hand in front (the other hand remains extended along the body and does not perform movements). The second half of the stroke coincides with an energetic movement of the shoulder girdle and head down and lifting the pelvis up.

By the end of the stroke, both arms are in a horizontal position, and the body rotates around the transverse axis and approaches the wall of the pool. Further, continuing the rotation, the swimmer bends his legs at the knee joints and approaches the rotating board, leaving his arms in the same position. After this, the legs are slightly extended at the knee and hip joints and the feet are placed on the wall of the pool (the swimmer has completed a half-turn around the transverse axis).

The turn ends with a vigorous push-off with the legs from the wall of the pool in a supine position and a slide, during which the swimmer turns first on his side and then on his chest.

Turning technique for breaststroke and dolphin swimming

When swimming using these methods, swimmers are required to touch the wall of the pool with both hands at the same time when performing turns, while maintaining a horizontal position of the shoulders.

Open turns. First option . The swimmer swims up to the wall and touches it with both hands at the same time, then bends his legs at the knee joints, and his arms at the elbows, and the torso approaches the wall.

The rotation begins in the direction of the hand that the swimmer first releases from the wall. Next, the swimmer performs the same movements that are described in the corresponding phases of the first version of the open turn in the front crawl.

Second option: Pendulum rotation. It differs from the same turn in the front crawl in that in the first phase the rotation shield is touched with both hands. The rotation phase is performed without significant differences. Just as in the first version of the turn, for these swimming methods the rotation is performed in the direction of the hand that first comes off the wall. During the push, the swimmer moves to the chest faster than in the front crawl and slides in this position. The beginning of swimming movements is performed in the same way as after the start when swimming using the same methods. Closed turn. This turn is performed in the same way as the described open turn options for these methods. However, the rotation is performed with the head lowered into the water while breathing is held in a horizontal plane around the anterior-posterior axis.

Turning technique when swimming on your side

If the swimmer touches the wall of the pool with the “lower” hand, then a “pendulum” turn is performed, followed by a transition to ook while sliding. If the athlete touches the wall of the pool with his “upper” hand, then he can make the first version of an open turn, as when swimming front crawl.

Backstroke Swimming Technique
A simple open turn, where the rotation is performed around the anteroposterior axis, is common in this style of swimming. Before the hand touches the rotating shield, the swimmer has no right to turn over onto his chest. The direction of rotation is determined by the hand that first touches the wall of the pool. If the right hand touched first, then the turn is performed to the right, if the left, then to the left. Swimming up to the wall. The swimmer must touch the wall of the pool at the very surface of the water with either arm bent at the elbow joint. In this case, the palm turns in the direction of rotation, and the body must be in a supine position before the hand touches the wall. When one hand touches the wall of the pool, the other at that moment, having completed the stroke, is at the hip. Rotation. After touching the wall with his hand, the swimmer groups himself, strongly bending his legs at the knee and hip joints and moving them through the water through the side towards the wall of the pool. The rotation of the body is aided by the hands: one hand rests strongly on the wall of the pool, and the other makes a rowing motion in the water. Continuing the rotation, the swimmer inhales, brings forward the hand that was rowing in the water, removes the supporting hand from the wall and brings it forward, places the feet on the wall, placing them parallel to each other at the width of the pelvis under the surface of the water, and connects the hands behind the head.

Push and slide. After placing the feet on the wall of the pool, the swimmer’s head and torso are slightly sunk, and then a strong push with the legs follows, which ends with active movement in the ankle joints. The body glides underwater at a depth of 30-40 cm.

The beginning of swimming movements and reaching the surface are carried out in the same way as after starting from the water.

The length of the swimming pool is 50 meters (long water), but more often 25 meters (short water), and swimming distances range from 50 to 1500 meters. Therefore, swimmers have to perform turns at the pool wall many times. A technically correctly executed turn allows you to continue moving along the distance with the rhythm and pace chosen before the turn, as well as save energy.

The turning section of the distance is taken to be 7.5 m before and 7.5 m after the turning wall. The actual turn begins with the head diving under the water immediately in front of the pool wall (front and back crawl) or hands touching (dolphin, breaststroke) and continues until the start of the first cycle of normal swimming movements on the surface of the water after the turn.

Types of turns in swimming

In sports practice, there are several types of turns:

• rotations, which are predominantly carried out in a horizontal plane around a vertical spatial axis.
  When performing such a turn, the position of the body after rotation, which was before the turn, is maintained. That is, if a swimmer swims to the wall of the pool on his chest and rotates 180 degrees in the horizontal plane, then before the push he will also be in a position on his chest.
  Such turns are much simpler, but more time is spent on their implementation.
• turns, which are predominantly carried out in a vertical plane around a horizontal spatial axis.
  When performing such a turn (rotation through 180 degrees in the vertical plane), if the swimmer swims to the wall of the pool on his chest, he will then need to perform an additional rotation around his longitudinal axis in order to assume a position on his chest.
  Professionals mainly use turns performed in the vertical plane. They are much more difficult; you cannot perform such a turn without preliminary training. But turns in the vertical plane have a number of advantages. The main thing is the ability to group tightly and reduce the moment of inertia to a minimum. The time a swimmer spends turning in a vertical plane (from the moment of touch to the push) is 0.6-0.8 seconds.

Turns can also be divided into open and closed. If inhalation is performed directly during rotation, then the rotation is called open. If the inhalation is done before the turn, and the rotation is performed with holding the breath and exhaling, then such a turn is called closed.

Performing a turn is conventionally divided into phases: swimming up to the wall and touching (or approaching), rotation, repulsion, sliding, beginning of swimming movements and reaching the surface.

When swimming with different styles, different types of turns are used (you can learn more about the technique of performing a specific turn by clicking on the link with its name in the table):

In complex swimming, moving from the dolphin method to the backstroke method and from the breaststroke method to the crawl method, turns are used that are similar in the structure of movements to the “pendulum” type turn. When transitioning from the backstroke to the breaststroke, a somersault turn can be used.

Simple (flat) closed swim turn

A characteristic feature of a simple closed turn: it is performed with the head submerged under water.

Let's look at the technique of performing a simple closed turn to the left when swimming front crawl:

• Swimming up to the wall and touching: The swimmer calculates the movement in such a way that, after inhaling to the right side, bring the right hand forward above the water, lower the head under the water and touch the wall of the pool opposite the left shoulder with the palm of the right hand facing downwards with the fingers facing downwards at a depth of 15-20 cm. At the same time, the left hand makes a stroke. The right arm is bent at the elbow, the head is immersed deeper into the water, the legs are vigorously bent and pulled towards the chest (while the pelvis is kept on the surface), the torso is tilted with the shoulders down.
• Rotation: Leaning with the right hand on the wall, the swimmer rotates the body counterclockwise (to the left) 180°, creating a force with both hands (having completed the stroke, the left hand turns with the palm facing the wall and rows towards the wall). The feet of the bent legs are placed on the wall at a depth of 15-20 cm, at the same time the left hand is extended forward, the right one joins it, the head is squeezed between the hands.

Simple closed turn when swimming front crawl

A closed turn is faster than an open turn. This turn, according to the technique described above, can be performed when swimming front crawl. A simple closed turn is also suitable for swimming on your side. When swimming breaststroke, dolphin (butterfly), you must touch the wall with both hands at the same time.

A simple closed turn is one of the main ones when swimming backstroke. Before the hand touches the rotating shield, the swimmer has no right to turn over onto his chest. The direction of the turn is determined by the hand that first touches the wall of the pool (that is, if the right hand touched first, then the turn is performed to the right side and vice versa).

Let's briefly consider the technique of performing a simple closed turn to the left when swimming backstroke:

• Swimming up to the wall and touching: Swimming up to the wall of the pool, the swimmer inhales and touches it with his left palm, fingers facing down, at a shallow depth opposite the right shoulder.
• Rotation: The swimmer throws his head back under the water, vigorously bends his legs, keeping his pelvis at the surface of the water, and throws them out of the water through the left side with a swinging motion. Then the left hand pushes off the wall and, together with the right hand, is brought forward; the legs are placed with their feet on the wall almost in the same place where the left hand just touched it. The head is located between the outstretched arms.

Simple open swim turn

A characteristic feature of a simple open turn: the head is not completely immersed in the water during the turn, the cheek slides along the surface in the direction of the turn, and at this time the swimmer takes a breath. This is a simple twist, accessible to beginners.

Let's look at the technique of performing a simple open turn to the left when swimming front crawl:

• Swimming up to the wall and touching: The swimmer swims up to the wall with his right arm extended forward, and touches the wall with his palm at the surface of the water opposite the left shoulder. The right arm bends at the elbow and shoulder joint, and the left arm, having completed the stroke, is located along the body. At this moment, the legs begin to bend at the joints and exhale.
• Rotation: Leaning against the wall with his right bent arm, the swimmer makes a rowing movement with his left arm, for which he bends it at the elbow joint and directs it in the direction opposite to the direction of rotation towards the midline of the body. At the same time, the legs continue to bend at the knee and hip joints, and the swimmer assumes a loose tuck position. At the moment when the swimmer has turned to the left by approximately 90°, while continuing to lean against the wall with his right hand, he inhales, lifting his head out of the water and turning it to the right. Continuing the rotation, the swimmer places his feet on the wall at the same level as his body at a depth of 20-30 cm, and lowers his head into the water. At the same time, the left hand is extended forward, the right one joins it, the head is squeezed between the hands, the chin to the chest.
• Push-off: Pushing the legs away from the wall is performed with increasing effort by extending the legs at the hip, knee and ankle joints.
• Sliding: occurs at a depth of 40-50 cm at a slight angle to the surface of the water. The sliding depth can be adjusted by tilting the head and position of the hands. The sliding length can reach 6 m.
• Beginning of swimming movements and reaching the surface: When the speed of movement is equal to the speed of movement at a distance. Reaching the surface is accomplished through leg movements and hand strokes.

Simple open turn when swimming front crawl

A simple open turn, using the technique described above, can be performed when swimming front crawl. Also, a simple open turn is suitable when swimming on your side (you should touch the wall of the pool with your “upper” hand).

A simple open turn when swimming breaststroke, dolphin (butterfly) is slightly different in technique, since according to the rules it is necessary to touch the wall with both hands at the same time when swimming up and at the same time maintain a horizontal position of the shoulders. Namely:

• Swimming up to the wall and touching: After the swimmer has swam up to the wall and touched it with both hands, he bends his legs at the knee joints, and his arms at the elbows, and the torso approaches the wall.
• Rotation, push-off, sliding: The rotation begins in the direction of the hand that the swimmer first releases from the wall. Continue according to the described scheme.
• The beginning of swimming movements and reaching the surface: when swimming with breaststroke, the first stroke is performed with the hands, allowing the swimmer to rise to the surface, and when swimming as a dolphin, the legs begin to move, changing the direction of sliding, then the hands join in.

Simple open turn in breaststroke and dolphin swimming

When swimming on your back, a simple open turn is also performed. Before the hand touches the rotating shield, the swimmer has no right to turn over onto his chest. The direction of the turn is determined by the hand that first touches the wall of the pool (that is, if the right hand touched first, then the turn is performed to the right side and vice versa).

Let's look at the technique of performing a simple open turn to the left when swimming backstroke:

• Swimming up to the wall and touching: The swimmer must touch the turning wall at the surface of the water with the left arm bent at the elbow and the palm facing the left side of the turn. At this moment, the other hand, having completed the stroke, is at the hip.
• Rotation: The swimmer tucks in by strongly bending the legs at the knees and hips and propelling them through the water across the left side toward the wall of the pool. The arms help rotate the body: the left hand rests strongly on the wall of the pool, and the right hand makes a rowing motion in the water. Continuing the rotation, the swimmer inhales, brings his right arm forward, removes his left support arm from the wall and brings it forward. The feet are placed on the wall parallel to each other at the width of the pelvis under the surface of the water. Hands join behind the head.
• Push-off: A strong push with the legs ends with active movement in the ankle joints.
• Sliding: The body slides at a depth of 30-40 cm.
• Beginning of swimming movements and reaching the surface: Swimming movements of the arms and legs begin simultaneously and provide rise to the surface.

Simple open turn when swimming backstroke

Rotate the pendulum while swimming

A characteristic feature of a pendulum rotation: rotation in an inclined plane; during the rotation, the swimmer inhales.

This turn is widespread in the practice of sports swimming when swimming in the front crawl, breaststroke, dolphin and side stroke.

Let's look at the technique of turning the pendulum to the left when swimming front crawl:

• Swimming up to the wall and touching: Approaching the wall of the pool, the swimmer turns on his right side and touches the wall with his right hand, placing the hand on the surface or slightly higher (up to 15 cm above the surface of the water). Next, the arm bends at the elbow, and the body moves towards the wall by inertia. The legs begin to bend at the knees and hip joints.
• Rotation: performed in an inclined plane around the anterior-posterior axis of the body. The swimmer rests his right hand on the wall and lifts his head and shoulders out of the water. The legs, strongly bent at the knees, are pulled towards the wall. The left hand helps rotate the body by making a scooping motion. Then the right arm begins to straighten and inhales. When the right arm is fully straightened, the swimmer lifts it, places his feet on the wall, and brings his left arm forward. The right hand, breaking away from the wall, sweeps forward over the water and connects with the left. By the end of this phase, the body is on the left side, legs bent, standing on the wall, arms extended forward, head between the arms.
• Push-off: A strong push with the legs ends with vigorous extension of the ankle joints. During the push, the swimmer rotates around the longitudinal axis of the body in order to assume a position on the chest. The push-off is performed while holding your breath.
• Sliding: performed at a depth of 40-50 cm.
• Beginning of swimming movements and reaching the surface: When the speed of movement is equal to the speed of movement at a distance. Reaching the surface is accomplished through leg movements and hand strokes.

Rotate the pendulum when swimming front crawl

When swimming with the breaststroke and dolphin (butterfly) methods, when performing turns, the swimmer must touch the wall of the pool with both hands at the same time, while maintaining a horizontal position of the shoulders. A pendulum turn when swimming breaststroke and dolphin is somewhat different from the same turn in the front crawl:

• Swimming up to the wall and touching: At the moment of touching the wall with the hands, the swimmer’s body is positioned horizontally, legs and arms are extended, the head is between the hands, touching the wall is carried out with both hands. The swimmer groups up as above.
• Rotation: performed in the direction of the hand that first comes off the wall.
• Push-off and slide: During the push, the swimmer moves to the chest much faster than during the front crawl and performs a slide in this position.
• Beginning of swimming movements and reaching the surface: When swimming with breaststroke, the first stroke is performed with the hands, allowing the swimmer to rise to the surface, and when swimming as a dolphin, the legs begin to move, changing the direction of sliding, then the hands join in. The distance covered by the athlete after pushing off by the time he reaches the surface of the water is 4.2-5.4 m when swimming as a dolphin, and 4.8-6.4 m when swimming as a breaststroke.

Pendulum-type rotation when swimming breaststroke and dolphin (butterfly)

A pendulum-type turn can also be performed when swimming on the side. In this case, the swimmer touches the wall of the pool with his lower hand and then switches to his side while sliding, i.e. He simply doesn’t roll over onto his chest.

Forward somersault with a turn (somersault) in swimming

A forward somersault with a turn, otherwise a forward somersault turn (somersault) or a turn without touching the wall of the pool with your hand is the fastest, but also the most technically difficult turn. Most often, this turn is used when swimming crawl over short distances.

A characteristic feature of a forward somersault: rotation is performed around the transverse (anterior-posterior) axis of the body in the vertical plane, and then the longitudinal axis of the body in the horizontal plane; the turn is closed.

Let's consider the technique of performing a forward somersault turn without touching the wall of the pool with your hand when swimming front crawl:

• Swimming up to the wall and touching: Approximately 1.5 meters before the wall, the swimmer inhales and performs the first half of the stroke with the hand in front, while the other arm is extended along the body.
• Rotation: Rotation in the vertical plane begins with a vigorous movement of the head down towards the chest, while the shoulder girdle moves down behind the arm performing the second half of the stroke. The pelvis rises up. The legs, bent at the knees, are thrown forward above the surface of the water and placed on the wall, the hands help the rotation.
• Push-off: The arms are thrown forward in the direction of movement and the push-off occurs by vigorously extending the legs in a supine position (since the athlete performed a half-turn in the vertical plane during the rotation phase).
• Sliding: During the sliding, the athlete turns first on his side, then on his chest.
• Beginning of swimming movements and reaching the surface: When the speed of movement is equal to the speed of movement at a distance. Reaching the surface is accomplished through leg movements and hand strokes.

Turning a forward somersault (somersault) without touching the wall with your hand when swimming front crawl

There is a variant of the technique of performing a somersault turn, when the swimmer touches the wall of the pool at a depth of 50-60 cm from the surface of the water. Also, with this version of the technique, in the rotation phase, the swimmer rotates first around the horizontal axis of the body, and then around the longitudinal axis of the body so that by the end of this combined rotation he ends up on his chest or side, and then places his feet on the wall of the pool. Next, repulsion and sliding occur, during which the athlete, if necessary, performs an “additional rotation” in the horizontal plane to take the position required for swimming on the chest (when swimming crawl) or on the side (when swimming on the side).

Somersault forward touching the wall when swimming front crawl

A forward somersault with a turn according to the techniques described above is used when swimming front crawl and side crawl.

Advanced swimmers can use a forward roll without touching the pool wall with their hand when swimming backstroke. The turning technique has some differences:

• Swimming up: Swimming on his back to the wall of the pool, the athlete completes the stroke with one hand and leaves it extended at the hip. He then performs a vigorous long stroke with the other arm up to the hip and at the same time turns on his side towards that arm and immediately onto his chest.
• Rotation: The head plunges sharply down to the chest, the body bends, a somersault is performed forward, the feet are placed on the wall of the pool, the arms are thrown forward, similar to a turn when swimming crawl.
• Repulsion; vigorous extension of the legs in a supine position.
• Beginning of swimming movements and reaching the surface: swimming movements of the arms and legs begin simultaneously and provide rise to the surface.

Turning somersault forward (somersault) when swimming backstroke

About a quarter of a competitive swim is spent starting, turning, and finishing. These maneuvers require skill, precision and speed. Even a small mistake in performing these elements can reduce a champion to the level of an average swimmer. Swimmers should persistently practice starts, turns and finishes.

The following exercises will teach you

• perform a somersault correctly when turning the crawl and on the back;

• hold your breath when approaching the wall (turn in crawl swimming);

• approach the wall carefully when turning in backstroke;

• correctly touch the wall and push off from it, taking a streamlined position.

This article is devoted to the turn that is performed most often, the freestyle turn, as well as the most difficult turn, the backstroke turn. The following exercises provide a systematic approach to teaching these turns.

Streamline jump

Streamline jump

Target

Practice the speed of movement necessary to assume a streamlined position while practicing the ability to push off from the wall of the pool in a streamlined position.

Performance

2. Raise your arms so that your palms are next to your shoulders and bend your knees, preparing to jump.

3. Jump vertically up. As you jump, extend your arms up and fold them into a streamlined position. You should be in a streamlined position by the time you reach the top of the jump. Remaining in a streamlined position, land, then lower your arms.

4. Repeat at least 10 times.

Basic moments

• Jump vertically up and as high as possible.

• Try to get into a streamlined position as quickly as possible.

Advice

• Do this exercise with a partner, and let the coach give the command to jump. Try to get into a streamlined position faster than your partner.

• Stand under the end of backstroke flags if you have enough depth. When you jump out, try to come out of the water vertically and touch the flags.

Jump and somersault

Jump and somersault

Target

Practice the speed of performing a somersault and learn how to perform the main part of the somersault in the air.

Performance

This is a difficult exercise. Before you start, you need to learn how to perform a regular somersault. But this exercise is a lot of fun.

1. Stand in shallow water, going into the water at least waist-deep, but no more than shoulder-deep.

2. Bend your knees, preparing to jump.

3. Jump vertically up. As you jump, lower your head between your knees and perform a full somersault. Try to perform a somersault as high as possible above the surface of the water. Land on your feet.

4. Repeat at least 10 times. Take short breaks between jumps to avoid dizziness.

Basic moments

• Your body should move faster in the air than in the water. Try to perform somersaults as high above the surface of the water as possible.

• The faster you roll, the better. Speed ​​is everything.

Advice

Perform this exercise facing your partner. There should be a sufficiently large distance between you. Let the coach give the command to jump. Try to perform a somersault faster than your partner.

Pushing off the pool wall and somersaulting

Pushing off the pool wall and somersaulting

Target

Practice body position control when entering a somersault and learn to use your head and abdominals to perform a somersault.

Performance

Before starting this exercise, it is useful to return to the Sliding exercise.

2. Push off the wall, take a position face down, body on the surface of the water, arms along the body. Swim, gliding, from 4 to 5 meters.

3. Starting at the head, dive and perform a full somersault.

4. Stop and breathe.

5. Return to the pool wall and repeat the exercise (if necessary).

Basic moments

• To begin a somersault, quickly lower your head. When performing a somersault, group yourself. A significant part of the somersault should take place in the air, not in the water.

Advice

Somersault from position with outstretched arm

Target

Practice the next step in the sequence of movements when turning: somersault from a position with an outstretched arm.

Performance

This exercise is performed in the same way as the previous one, but this time you perform a somersault from an extended arm position.

1. Position yourself near the wall of the pool, touching it with one hand. Get ready to push off the wall.

2. Push off the wall, take a position face down, body on the surface of the water, one arm extended forward, the other pressed to the side. Swim, gliding, from 4 to 5 meters.

4. Stop and breathe.

5. Return to the pool wall and repeat the exercise (if necessary). Change hands.

Basic moments

• Do not lift your head out of the water until you complete the somersault.

• The hand and head are lowered at the same time. Avoid a common mistake. When they lower their hand first, then their head.

Advice

As you roll, exhale and tighten your abdominal muscles.

Plus footwork

Target

Practice the next step of the turning sequence: fluttering footwork.

Performance

This exercise is performed in the same way as the previous one, but this time fluttering footwork is additionally introduced.

1. Position yourself near the wall of the pool, touching it with one hand. Get ready to push off the wall.

2. Push off the wall, take a position face down, body on the surface of the water, one arm extended forward, the other pressed to the side. Swim using your legs (fluttering footwork) for 4 to 5 meters.

3. Starting with your arm extended, dive with your head and arm and perform a full somersault.

4. Stop and breathe.

Basic moments

• Do not lift your head out of the water until you complete the somersault.

• To begin the somersault, quickly lower your arm and head.

• Raise your body high above the water, perform movements quickly.

Advice

As you roll, exhale and tighten your abdominal muscles.

Backstroke push

Backstroke push

Target

This is the next step in practicing the turn. You will learn how to perform the initial movements after a start or turn in backstroke.

Performance

2. Swim for at least eight counts, then lower one arm along your body to begin the stroke.

3. Control your breathing so that you float to the surface at the same time as the end of your hand stroke.

4. Perform three strokes.

5. Repeat.

Basic moments

• Control your breathing.

• While working your legs, hold your arms in a streamlined position for eight counts.

• To begin the stroke, lower one arm along your body.

Advice

Once you've mastered this fluttering footwork drill, you can add dolphin footwork to your streamlined arm position and try to swim faster and cover more distance. At the same time, monitor the depth of the body's immersion. Dolphin footwork is used primarily in butterfly swimming and backstroke starts, but can also be effective when pushing off the wall in freestyle swimming.

Foot touching

Foot touching

Target

Practice the next step in the turning sequence. This exercise allows you to master breathing control when turning and gently touching the wall of the pool with your feet.

Performance

1. Start at a distance of 10-12 meters from the wall of the pool. Swim crawl towards the wall. Start holding your breath 5 meters from the wall.

2. When two strokes remain from the wall, perform a somersault, touching your feet to the wall of the pool at a depth of about 30 centimeters below the water level. If you make a mistake in judging the distance and make a somersault without touching the wall, repeat approaching the wall until you learn to correctly estimate the distance required to turn.

3. Don't push off from the wall, just touch it with your feet. Look at your feet underwater to make sure they are touching the wall.

4. When your feet touch the wall correctly, your body will assume the position of a lounge chair underwater (on your back, legs slightly bent at the knees and hips), and your arms will be above your head. Depending on your height, your feet will touch the wall at a depth of 30 to 60 centimeters. The shorter the height, the shallower the depth at which the legs touch the wall of the pool; and vice versa.

Basic moments

• Hold your breath so that you can concentrate on estimating the distance to the pool wall.

• Perform a high and fast somersault.

• Watch the depth at which your feet touch the wall.

Advice

Practice the stroke with each hand as you turn.

Twist from freestyle to back

Twist from freestyle to back

Target

Practice the next step in the turning sequence. This is an important exercise and should be done frequently. It allows you to focus on your swing technique and practice turning as quickly as possible.

Performance

This exercise combines approaching the pool wall, touching the wall with your feet, and pushing off the wall into a supine position. This way we get a twist from freestyle to the back. This exercise is important because it helps you control your approach to the pool wall, your push off from the wall, and ultimately the speed of your turn. Practice the drill several times before you start increasing the speed of your turn.

1. Swim crawl to the side of the pool with proper breathing control.

2. Perform a somersault and touch your feet to the wall of the pool - just as you did in the Leg Touch exercise.

3. Push off the wall of the pool underwater, taking a streamlined position, and roll over onto your back.

Basic moments

• Perform movements with complete control.

• Watch how deep your feet touch the wall before pushing.

• Do not hurry. First practice the correct technique of movements.

Advice

Once you have mastered your movement technique and learned how to position your feet correctly when touching the wall, try to anticipate the approach to the wall and begin to push off from it an instant before your feet touch the wall. This will allow you to push off the wall very quickly, which will accordingly increase your turning speed to the maximum possible

Corkscrew push with crawl

Corkscrew push with crawl

Target

Practice the next step of the sequence of movements when turning with crawl. This exercise will allow you to master the effective method of pushing off the wall at the highest speed.

Performance

1. Push off from the wall of the pool underwater (the body is submerged approximately 60 centimeters), lie on your back, fold your arms in a streamlined position. Push off from the wall and start using your legs (fluttering footwork).

2. Work your legs in four counts while floating on your back and keeping your arms in a streamlined position. Still keeping your arms in a streamlined position, begin to slowly turn your body (quarter turn) for four counts. Then begin to float to the surface and make a crawl stroke with your hand as you turn your body.

3. Control the depth of your body's immersion so that you reach the surface of the water after completing the first arm stroke.

4. Perform three crawl strokes.

5. Repeat.

Basic moments

• Control the depth of your body's immersion.

• Maintain a streamlined arm position for a count of four as you float on your back, then use your legs to spin into a corkscrew turn for a count of four.

Advice

Once you've mastered this fluttering footwork exercise, you can add dolphin footwork to the streamlined arm position and try to swim faster and cover more distance (on a case-by-case basis). At the same time, monitor the depth of the body's immersion. Dolphin footwork is used primarily in butterfly swimming and backstroke starts, but can also be effective when pushing off the wall in freestyle swimming. You can use a combination of several dolphin kicks followed by fluttering footwork. Choose your option in each individual case.

Turn in crawl swimming

Turn in crawl swimming

Target

Finish practicing the turn in freestyle swimming.

Performance

It is important to understand that competition rules do not require you to be in a face-down position when pushing off the pool wall. But since the rotational motion of the wall slows down the turn, in this exercise you will focus on rotating your body after pushing off from the wall of the pool, that is, during the phase of the turn in which you get into a streamlined position. Go back to the Freestyle Back Twist exercise and review it.

1. Start at a distance of 10-12 meters from the wall of the pool.

2. Swim crawl towards the wall of the pool, hold your breath.

3. Perform a somersault and touch your feet to the wall of the pool.

4. Push off the pool wall underwater, turn onto your back and fold your arms into a streamlined position.

5. Work your legs in four counts, floating on your back and keeping your arms in a streamlined position. Then, still keeping your arms in a streamlined position, begin to slowly turn your body (quarter turn) for four counts (e). Start to float to the surface and make a crawl stroke with your hand as you turn your body.

6. Control the depth of your body's immersion so that you reach the surface of the water after completing the first arm stroke.

7. Perform three crawl strokes.

Basic moments

• Push off the wall, turning onto your back.

• Rotate your body by pushing away from the wall rather than near it.

Advice

• First, focus on the technique of performing the movements, only then increase the speed.

• Try to hold your breath for the first two or three strokes after the turn as well.

Backstroke finish

Backstroke finish

Target

Practice safe finishing techniques and counting strokes from the flags marking the end of the backstroke course to the pool wall. Stroke counting is important for both finishing and turning.

Performance

1. Start from the middle of the pool lane. Swim on your back at full speed towards the wall of the pool.

2. Once you pass directly under the flags marking the end of the backstroke race, begin counting your strokes. First, make two strokes past the flags, and then straighten your arm above your head and work your arms.

3. Finish by touching the pool wall with your hand, fingers facing down. Bend your top arm slightly at the elbow as you approach the wall. No need to look back at the wall. Watch the flags and count your strokes.

4. If there is still room, add another stroke next time. The task is to determine the number of strokes to the pool wall while maintaining a safe distance to it.

5. Try to keep the number of strokes from the flags to the pool wall always approximately the same. Ideally, after the last stroke there should be from 30 to 90 centimeters between the hand and the wall. This finish will be safe.

Basic moments

• Perform the exercise at full speed.

• Work your legs intensely.

• Watch the flags, not the pool wall.

• Carefully count the number of strokes from the flags to the pool wall.

Advice

It is better to do fewer powerful strokes with intense footwork than more small, short strokes. Try to finish safely at high speed with fewer strokes.

Swimming in a Corkscrew

Swimming in a Corkscrew

Target

Practice the technique of turning on your belly when performing a turn in backstroke swimming. This movement is called corkscrew swimming because you spin into the water by turning your body, similar to the motion of a corkscrew entering a cork.

Performance

1. Start in a one-arm front crawl position.

2. Using your legs, rotate your head to inhale, then continue to rotate your head and body to eventually roll onto your back.

3. Return your bottom arm using the backstroke arm return technique and make a stroke with your top arm.

4. Continue turning your head and body in the same direction until you roll onto your chest. This movement completes the spin cycle.

5. Using smooth, precise strokes, swim in a corkscrew motion, rotating in one direction for four strokes, then for four strokes in the other direction. Repeat several times.

Basic moments

• Make smooth strokes.

• Use your feet smoothly.

Advice

See how many corkscrew strokes you can take to swim the entire length of the pool. The fewer strokes the better.

Swimming turn in backstroke

Swimming turn in backstroke

Target

Complete the backstroke turn practice.

Performance

This exercise completes the preparation for performing a turn in backstroke. Remember how many strokes you counted from the flags marking the end of the backstroke distance to the wall of the pool. In the same number of strokes you will have to complete the turn. It is possible that you will have to make small adjustments.

1. Subtract one from the number of strokes from the end of the backstroke flags to the pool wall. This number will tell you how many strokes you will have to make from the flags to the wall, still swimming on your back.

2. As your hand enters the water on the last stroke, turn in the same direction. Then with the other hand, perform a corkscrew stroke (return of the arm with the crawl) and roll over onto your stomach.

3. You are in a ready-to-turn position similar to the position practiced in Exercise 94 (Turn from Freestyle to Back). The total number of strokes during the turn must be equal to the number of strokes at the finish.

4. Practice this exercise in open water before performing this exercise at the side of the pool. Make even strokes.

5. If you find yourself constantly too far from the wall, add another stroke. If you constantly find yourself too close to the wall, reduce the number of strokes by one. Push off the wall of the pool, complete the turn and move to a supine position.

Basic moments

• Perform the strokes rhythmically.

• Work your legs intensely.

• Try to complete the turn in the same number of strokes.

Advice

Rotate your body smoothly and gradually. Remember that once your shoulders pass the vertical position, the movement should be continuous.

Plus three strokes, plus straighten up for three counts

Plus three strokes, plus straighten up for three counts

Target

Practice the next step in the sequence of movements when turning: crawl swimming before somersaulting.

Performance

This exercise is performed in the same way as the previous one, but this time three crawl strokes and straightening the body for three counts are additionally introduced. Straightening the body in three counts, together with footwork, is of great importance for practicing the straight body position that precedes the turn. When the body is straightened, it rises higher in the water, so a significant part of the somersault can be performed in the air, which adds speed to the somersault.

1. Position yourself near the wall of the pool, touching it with one hand. Get ready to push off the wall.

2. Push off the wall, take a position face down, body on the surface of the water. Swim three crawl strokes; the stroke is counted when the hands enter the water. Then straighten your body and kick in three counts, staying on the surface of the water.

3. Starting with your arm extended, dive with your head and arm and perform a full somersault.

4. Stop and breathe.

5. Repeat, returning to the pool wall. Change hands.

Basic moments

• Do not lift your head out of the water until you complete the somersault.

• After three strokes, straighten up on the surface of the water.

• To begin the somersault, quickly lower your arm and head.

• The hand and head drop at the same time. Avoid the common mistake of lowering your hand first, then your head. When performing a somersault, use your legs.

• Raise your body high above the water, perform movements quickly.

Advice

As you roll, exhale and tighten your abdominal muscles.

Other turns and finishes

Four of the seven turns in competitive swimming require both hands to simultaneously touch the wall of the pool and then turn the body over and push off to move on to the next part of the swim. Many swimmers have difficulty performing these turns due to their complexity. To perform them quickly and efficiently requires special skills. Mastering certain nuances and correcting mistakes can significantly improve your turning technique. This chapter will help you master the technique of effectively performing turns. It examines in detail the various options for turns and finishes.

These exercises allow you to practice

• quick touch and repulsion from the pool wall;

• the correct sequence of movements to effectively perform a turn;

• streamlined position after pushing off from the wall;

• finishing by touching the wall in a streamlined position.

This article also covers the back-to-chest twist, which requires a one-handed touch. And although Performance The rotation allows for different options; here is the main option and a reverse rotation. Once you've mastered these variations, you can move on to more difficult turns.

Breaststroke finish

Breaststroke finish

Target

Practice proper finishing technique in breaststroke swimming.

Performance

The main mistake that swimmers make is short and frequent strokes when approaching the wall of the pool. Moreover

When swimming on the back, open and closed turns are used. In accordance with the requirements of the competition rules, the swimmer, when performing turns, must be in a position on his back until his hand touches the wall of the pool, and after separating his legs from it. The simplest turn is the open one, in the technique of which the following elements can be distinguished.

Swimming up to the wall of the pool. Touching the wall can be done with your right or left hand. When turning to the right, the left hand touches, when turning to the left, the right hand touches. When turning to the right side, the left hand, moving through the air behind the head to the right, is placed on the turning shield slightly below the water level (Fig. 29).

Rotation (turn). Simultaneously with the hand touching the wall of the pool, the legs are bent, pulling the knees to the chest, and move in a group across the side so that the knee joints protrude from the water. A quick movement is made with the head and shoulders to the right side, and with the free hand a stroke is made towards the body. Thanks to these movements, the body quickly turns 180°. In the second half of the rotation, the supporting (left) hand is removed from the wall and moves forward under the surface of the water, at this moment an inhalation is performed. After turning 180°, the bent legs rest with their feet on the wall of the pool at a depth of 20–25 cm from the surface of the water and at a distance of 15–20 cm from one another, arms are extended forward, palms are joined, head and torso are straightened.

Push. After the feet are placed with the feet on the wall of the pool, an energetic push is made due to accelerated extension in the hip, knee and ankle joints.

Sliding and reaching the surface. During the slide, the legs and arms are extended, the stomach is tucked. This gives the body a more streamlined shape and helps increase the length and speed of movement. Sliding is carried out at a depth of about 30–40 cm for a distance of 3–5 m. When the speed of advancement decreases, the legs and then the arms are included in the work. With the first stroke of the right or left hand, the body is brought to the surface of the water. Currently, the swimmer is allowed to turn on his chest before the turn and make a stroke with one or two hands at the same time to enter the turn. After turning from back to chest, it is prohibited to perform kicks or strokes that are not related to the continuous execution of the turn. The swimmer must return to the supine position before pushing off the wall. When performing a turn, you must touch the wall with any part of your body.