Designing Dryland To Improve Flip Turns

Oftentimes in swimming, it is said that a flip turn will make or break a race. Considered to be a “blind” turn, a swimmer’s head should stay directly in line with their body and not look around at their competition when completing the motion. The goal of a flip turn is to eliminate extra drag and remove any unnecessary body movements to quickly change directions. Swimmers must trust themselves when coming to the wall in order for it to be a successful transition. While a large part of a swimmer’s focus should be on the somersault going into the flip turn, an explosive push off the wall can be the determining factor on out touching opponents.

Power Out of the Flip Turn

Practice makes perfect, especially in flip turns for swimmers. After proper somersault techniques are established, swimmers should spend time practicing how to generate the most power and speed coming off the wall. This aspect of the flip turn is a balance between technique and strength, and must be managed properly if the swimmer wants to get the most out of their turn. When heading into the turn, swimmers should practice having a flexed, but relaxed core, and can complete these daily exercises to increase their power off the wall and start their next lap off strong and ahead of the competition.

Streamline Squat

For swimmers to increase their power and push off the wall more explosively, the streamline squat is a great way to practice technique and work the muscle groups that are necessary for the movement. While completing the motion, it is important for athletes to keep their arms pressed against their ears with their hands stacked on top of each other. This arm position is identical to what happens in the water, and is key to a successful flip turn. In addition to proper arm position, swimmers should focus on keeping an engaged core throughout the entirety of the exercise and their legs should be the only body part moving.

Tuck, Roll, Jump

In similar respect to the streamline squat, this exercise increases a swimmer’s quad strength. The tuck and roll aspect requires a swimmer to explode off the ground to get onto the box. For this exercise to be effective, swimmers need to think about pushing through their feet fully and move their arms to the streamline position.

MB Thrust

In order to focus on powerful pushes off the wall, MB thrusts help swimmers practice the proper arm motion that leads the next lap. Similar to in the water, the arms should be quickly transitioned overhead and fully extend to a streamline position. Using a medball will enforce correct muscle memory, while building power, strength, and speed in the arms and legs.

Streamline Crunches

Additionally, streamline crunches are essential for enforcing proper arm techniques. However, instead of focusing on leg power, like the previous exercises did, the streamline crunch puts an emphasis on core strength. The core is a key muscle group for a successful flip turn and should be kept strong, but not too rigid when implementing the movement. The core and legs must work together to quickly change directions and transition smoothly back into the stroke. Overall, streamline crunches aid in the end goal of efficiently propelling swimmers through the water and off the wall.


Once swimmers have the technique of the flip turn mastered, they should begin to build strength for the final push off the wall. The swim-specific exercises listed above are built to help swimmers increase their power and speed coming off the wall of a flip turn. Practicing the movement of the push on land will help build muscle memory to translate in the pool. To learn more about the benefits of dryland training for a swimmer’s body, check out this article.

BridgeAthletic - Build Better Athletes

About BridgeAthletic

BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.


Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

Follow BridgeAthletic on Twitter here.

Like BridgeAthletic on Facebook here. 

Follow BridgeAthletic on Instagram here. 

Swimming Training is courtesy of BridgeAthletic, a SwimSwam ad partner.

Leave a Reply

Notify of

Inline Feedbacks
View all comments