Kristian Flip Turn Sequence

Important Note to the Viewer

LESSONS: 6 VIDEOS

Flip Turn Step #1

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Now the fine points. Push off gently. Maintain a stable bodyline and point your toes. Head and neck are in neutral position, with eyes looking down. Stay on the surface! Notice that every part of Kristian’s body is under water, but JUST under the surface. This takes great control.

Flip Turn Step #2

Kristian uses a 6-step progression to practice his flip turns. Step 2 is a continuation of Step 1, which was a simple pushoff, head first, with arms at your sides and palms facing down. For Step 2, tuck the chin or lower the head and experience how the water pushes the front of the body down to help initiate the flip. Pay attention to the fine points. The body should be horizontal and right at the surface before your start to tuck the head. When you tuck the head, don’t do ANYTHING ELSE! Resist the urge to use your hands or your abs, or to tuck your knees. Simply tuck the head and feel what happens.

Flip Turn Step #3

Kristian uses a 6-step progression to practice his flip turns. Step 1 is just this part: a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck, lowering the head into still water to get the body flowing into the flip. Step 3 is a continuation of Step 2, tucking the legs into the body and allowing the hips to flow over the head and torso. To work the fine points, DON’T WORK! Don’t try to see how tight you can tuck or how fast you can flip. The point is to explore how two simple moves -- tucking the head and tucking the knees -- can initiate enough momentum for a complete somersault.

Flip Turn Step #4

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck, lowering the head into still water to get the body flowing into the flip. Step 3, tuck the knees into the torso. And Step 4, push down with the palms. Hold the tuck, and let the feet flow over the top and back into the water. The fine point is timing. If you push down with the palms just as you tuck up with the knees, you will gain speed and momentum as your feet flow over the top. To really feel the connection, perform this step with control rather than speed.

Flip Turn Step #5

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck. Steps 3 and 4 happen simultaneously – tucking up with the knees and pushing down with the palms. In Step 5 the flip is complete, and you extend into streamline on your back. The key to mastering the fine points is not to rush. As you extend into streamline, make sure it’s a full streamline from fingertips to toes. Hands locked together. Head locked between shoulders. Torso stable. Toes pointed. HOLD your streamline for a few seconds to get the full effect.

Flip Turn Step #6

For the 6th and final step in Kristian’s flip-turn progression, he flips at the wall. Don’t rush! Swim smoothly into the wall, with eyes focused on the bottom and not on the wall. As you approach the wall, keep both arms at your sides and then tuck the head, tuck the knees to the chest, turn the hands over and push down with the palms to add momentum to your somersault. As your feet hit the wall, your hands should be together and you should be ready to extend immediately into a streamlined pushoff. The fine point is timing. All 6 steps should happen smoothly and continuously. The goal is to end up in perfect position for a streamlined pushoff the INSTANT your feet hit the wall. The goal during the learning stage is not speed, but timing and flow. Starting with the tuck of the head, feel how each step flows into and augments the next step.