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Swimming – Turns – Freestyle Flip Turn Step #2

Swimming – Turns – Freestyle Flip Turn Step #2


TURNS – Noodle Flip – Step 2 Here’s Step #2 in our 5-step sequence for learning the flip turn. Even if you already know how to do a flip, this drill is fun and will reinforce the key skill of using your abs rather than your hands to initiate the flip. In step #1, you used a Styrofoam noodle to help master the important skill, flipping straight over on your turn. In step #2, you will again use a noodle, this time, to learn how to flip without using your hands or arms to get around. Here’s what you’re aiming for as a final result, a flip turn where you use your abs rather than your arms to get around. If you can keep your arms out of the equation, they’ll be ready to help you streamline when your feet hit the wall. How to do it: Stand in the shallow end just inside the flags and facing the wall. Put the noodle behind you and hold it at both ends. Make sure your arms are extended behind you with the elbows locked. Take a big breath and put your face in the water and kick toward the wall. Keep your arms extended behind you. When you get about two feet from the wall, do a straight over somersault. When you somersault, don’t do anything with your arms. Just hang on to the noodle and flip straight over. If you do this correctly, your arms should be above your head when your feet hit the wall. And you can just push off. Don’t worry about getting a big push off. All you need is to go straight over and have the noodle just above your head when your feet hit the wall. If you’re too close or too far away from the wall, simply adjust the point in which you initiate your flip. Once you get the hang of this with the noodle, try it with two pull buoys. The pull buoys will have more flotation than a noodle, and will imprint the feeling of weightless hands as you flip. Don’t try to set any speed records in this drill. Just keep everything relaxed and easy. Go straight over. And your hand should be right there waiting for you. Have fun with step #2 and stay tuned for step #3.

31 thoughts on “Swimming – Turns – Freestyle Flip Turn Step #2”

  1. I had little trouble with the first step and the second step with the noodle, but as soon as I try step two with the pull bouys I sink faster and loose direction. Any tips out there.?

  2. Including "what not to do" in instructional vids, like this one, serves great purpose. Most likely I'll do the "what nots" first, then learn to do "what to do" properly. Many thanks!

  3. @KenDiriwan – make sure you're blowing out through your nose during your flips. Sometimes the water going up your nose can cause this. Also, pay attention to what you're eyes are doing. If you're WIDE EYED through the turns, there's always a chance your getting dizzy. I find that I have my eyes open as the turn starts, then they close during the flip, and open again when the feet get on the wall. Good luck, and visit the website for more info.

  4. Hi, I'm an italian swimmin instructor. These exercises are great. Today I taught my swim student these exercises ! Thanks very much! I've no idea, that it's so easy and fun to teach the flip turn. Martina, from Venice, Italy

  5. its hard to breathe out my nose when in the fip because of the pressure is there a way to handle this because it really hurts ur head ?

  6. These vids are very helpful! My biggest problem is that my stomach feels funny, kinda dizzy in a way, every time I flip, but only when I flip forward. Will closing my eyes help this?

  7. GREAT! I have always been afraid of trying it and thanks to this method, I got ir right, progressively. So glad these explanations are clear!

  8. This is going to sound crazy, but I told my friend that I wasn't breathing out of my nose, but I never take in water. She video taped me, and it turns out all this time, I've been sucking my upper lip up to plug my nose on instinct….

  9. I seem to not have enough air in order to initiate the flip turn…does that mean I just need to build more endurance before trying to do this for every turn?

  10. The music at the very beginning intro is spooky and scary. Even though it is only for a few seconds, I wish it was different.

  11. I always end up rotated to the right, at 2 o'clock position, at the end of the flip. Why is that ? Until I figure out that error, I don't see how it can be fixed.

  12. 수영 – 돌기 – μžμœ ν˜• 뒀집어 돌기 #2 단계
    Swimming – Turns – Freestyle Flip Turn Step #2
    ==========
    1
    00:00:01,841 –> 00:00:04,966
    TURNS – Noodle Flip – Step 2
    돌기 – 아쿠아봉 뒀집기 – 2단계

    2
    00:00:06,618 –> 00:00:10,047
    Here's Step #2 in our 5-step sequence for learning the flip turn.
    μ˜€λŠ˜μ€ 뒀집어 돌기 ν•™μŠ΅μ„ μœ„ν•œ 5λΆ€μž‘ μ—°μž¬λ¬Όμ˜ 제2λ‹¨κ³„μž…λ‹ˆλ‹€.

    3
    00:00:10,458 –> 00:00:18,254
    Even if you already know how to do a flip, this drill is fun and will reinforce the key skill of using your abs rather than your hands to initiate the flip.
    μ—¬λŸ¬λΆ„μ΄ 이미 뒀집어 돌기 ν•˜λŠ” 법을 μ•Œκ³  μžˆλ‹€ 할지라도, μž¬λ―ΈμžˆλŠ” λΆ€λΆ„ν›ˆλ ¨μ„ 톡해, 뒀집기λ₯Ό μ‹œμž‘ν•  λ•Œ 손을 μ“°κΈ°λ³΄λ‹€λŠ” 볡근을 μ΄μš©ν•˜λŠ” 핡심적인 κΈ°μˆ μ„ κ°•ν™”ν•  수 μžˆμŠ΅λ‹ˆλ‹€.

    4
    00:00:20,862 –> 00:00:27,455
    In step #1, you used a Styrofoam noodle to help master the important skill, flipping straight over on your turn.
    1λ‹¨κ³„μ—μ„œ, μŠ€ν‹°λ‘œνΌ 아쿠아봉을 μ‚¬μš©ν•˜μ—¬, μ€‘μš”ν•œ 기술인, λ²½ μ•žμ—μ„œ 돌 λ•Œ λ˜‘λ°”λ‘œ λ’€μ§‘λŠ” 법을 μ΅ν˜”μŠ΅λ‹ˆλ‹€.

    5
    00:00:29,462 –> 00:00:32,008
    In step #2, you will again use a noodle,
    2λ‹¨κ³„μ—μ„œλ„, 아쿠아봉을 μ‚¬μš©ν•˜μ—¬,

    6
    00:00:32,268 –> 00:00:35,849
    this time, to learn how to flip without using your hands or arms to get around.
    μ΄λ²ˆμ—λŠ”, 돌 λ•Œ μ†μ΄λ‚˜ νŒ”μ„ μ‚¬μš©ν•˜μ§€ μ•ŠμœΌλ©΄μ„œ λ’€μ§‘λŠ” 법을 λ°°μš°κ² μŠ΅λ‹ˆλ‹€.

    7
    00:00:38,212 –> 00:00:40,439
    Here's what you're aiming for as a final result,
    μ΅œμ’…μ μΈ λͺ©ν‘œλ‘œ μ‚Όμ•„μ•Ό ν•  본보기λ₯Ό λ³΄μ—¬λ“œλ¦½λ‹ˆλ‹€,

    8
    00:00:40,658 –> 00:00:44,579
    a flip turn where you use your abs rather than your arms to get around.
    νŒ”λ³΄λ‹€λŠ” 볡근을 μ‚¬μš©ν•˜μ—¬ λ„λŠ” 뒀집어 돌기.

    9
    00:00:44,910 –> 00:00:47,355
    If you can keep your arms out of the equation,
    돌 λ•Œ νŒ”μ˜ 역할을 빼게 되면,

    10
    00:00:47,645 –> 00:00:50,740
    they'll be ready to help you streamline when your feet hit the wall.
    두 발이 벽을 λ•Œλ¦΄ λ•Œ, 두 νŒ”μ€ κ³§λ°”λ‘œ 흐름선(streamline, 流線) μžμ„Έλ₯Ό μ·¨ν•  수 있게 λ©λ‹ˆλ‹€.

    11
    00:00:51,837 –> 00:00:52,603
    How to do it:
    μ–΄λ–»κ²Œ ν• κΉŒμš”:

    12
    00:00:53,804 –> 00:00:57,658
    Stand in the shallow end just inside the flags and facing the wall.
    5λ―Έν„° ν‘œμ‹œ 쀄 μ•ˆμͺ½ 얕은 κ³³μ—μ„œ 벽을 마주 보고 μ„œμ‹­μ‹œμš”.

    13
    00:00:58,745 –> 00:01:01,721
    Put the noodle behind you and hold it at both ends.
    아쿠아봉을 λ“± 뒀에 두고, 두 μ†μœΌλ‘œ μ–‘μͺ½ 끝을 μž‘μœΌμ„Έμš”.

    14
    00:01:02,061 –> 00:01:05,702
    Make sure your arms are extended behind you with the elbows locked.
    λ°˜λ“œμ‹œ, 두 νŒ”μ€ μ­‰ 뻗은 μƒνƒœλ‘œ νŒ”κΏˆμΉ˜λŠ” κ³ μ •μ‹œν‚€μ‹­μ‹œμš”.

    15
    00:01:07,772 –> 00:01:11,476
    Take a big breath and put your face in the water and kick toward the wall.
    깊게 듀이쉬고, 얼꡴을 물속에 λ‹΄κ·Έκ³ , 벽을 ν–₯ν•΄ μ°¨μ„œ κ°€μ‹­μ‹œμš”.

    16
    00:01:11,988 –> 00:01:14,077
    Keep your arms extended behind you.
    두 νŒ”μ€ λ’€μͺ½μœΌλ‘œ λ»—κ³  μžˆμ–΄μ•Ό ν•©λ‹ˆλ‹€.

    17
    00:01:15,477 –> 00:01:19,496
    When you get about two feet from the wall, do a straight over somersault.
    λ²½κΉŒμ§€ 거리가 2ν”ΌνŠΈ(0.6λ―Έν„°) 정도 λ˜μ—ˆμ„ λ•Œ, λ˜‘λ°”λ‘œ λ„˜μ–΄κ°€λŠ” 뒀집기λ₯Ό ν•˜μ‹­μ‹œμš”.

    18
    00:01:20,505 –> 00:01:23,258
    When you somersault, don't do anything with your arms.
    뒀집을 λ•Œ, νŒ”λ‘œλŠ” 아무것도 ν•˜μ§€ λ§ˆμ„Έμš”.

    19
    00:01:23,407 –> 00:01:26,117
    Just hang on to the noodle and flip straight over.
    κ·Έλƒ₯ μ•„μΏ μ•„λ΄‰λ§Œ 작고 μžˆλŠ” μƒνƒœμ—μ„œ λ˜‘λ°”λ‘œ 뒀집어 λ„˜μœΌμ„Έμš”.

    20
    00:01:27,560 –> 00:01:31,601
    If you do this correctly, your arms should be above your head when your feet hit the wall.
    μ—¬λŸ¬λΆ„μ΄ μ˜¬λ°”λ‘œ ν–ˆλ‹€λ©΄, 두 발이 벽을 λ•Œλ¦¬λŠ” μˆœκ°„μ— 두 νŒ”μ€ 머리 μœ„μ— μžˆμ–΄μ•Ό ν•©λ‹ˆλ‹€.

    21
    00:01:31,774 –> 00:01:33,001
    And you can just push off.
    그리고 κ·Έλƒ₯ 벽을 λ°€κ³  λ‚˜μ˜€μ„Έμš”.

    22
    00:01:34,246 –> 00:01:36,163
    Don't worry about getting a big push off.
    아직 κ°•ν•œ 좔진λ ₯으둜 λ―ΈλŠ” 것은 μƒκ°ν•˜μ§€ λ§ˆμ‹­μ‹œμš”.

    23
    00:01:36,495 –> 00:01:41,499
    All you need is to go straight over and have the noodle just above your head when your feet hit the wall.
    단지 λ˜‘λ°”λ‘œ λ„λŠ” 것과 발이 벽을 λ•Œλ¦΄ λ•Œ 아쿠아봉을 머리 λ°”λ‘œ μœ„μ— λ‘λŠ” κ²ƒμ—λ§Œ μ§‘μ€‘ν•˜μ‹­μ‹œμš”.

    24
    00:01:43,720 –> 00:01:49,156
    If you're too close or too far away from the wall, simply adjust the point in which you initiate your flip.
    λ²½κΉŒμ§€ λ„ˆλ¬΄ κ°€κΉκ±°λ‚˜ λ©€ κ²½μš°μ—λŠ”, 뒀집기 μ‹œμž‘ν•˜λŠ” 지점을 μ‘°μ •ν•˜μ‹­μ‹œμš”.

    25
    00:01:51,313 –> 00:01:54,815
    Once you get the hang of this with the noodle, try it with two pull buoys.
    μ•„μΏ μ•„λ΄‰μœΌλ‘œ ν•˜λŠ” 것에 λŒ€ν•΄ 감이 μž‘ν˜”λ‹€λ©΄, 닀리 λ„μš°κ°œ(pull buoy) 두 개λ₯Ό 작고 ν•΄λ³΄μ„Έμš”.

    26
    00:01:55,349 –> 00:01:57,770
    The pull buoys will have more flotation than a noodle,
    닀리 λ„μš°κ°œ(pull buoy)λŠ” 아쿠아봉보닀 λΆ€λ ₯이 더 ν¬λ―€λ‘œ,

    27
    00:01:57,983 –> 00:02:00,879
    and will imprint the feeling of weightless hands as you flip.
    λ’€μ§‘λŠ” μˆœκ°„ 손에 νž˜μ„ 주지 μ•ŠλŠ” λŠλ‚Œμ„ κ°μΈν•˜κ²Œ λ©λ‹ˆλ‹€.

    28
    00:02:03,076 –> 00:02:05,814
    Don't try to set any speed records in this drill.
    이 λΆ€λΆ„ν›ˆλ ¨μ„ ν•  λ•ŒλŠ” λΉ λ₯Έ 속도λ₯Ό λ‚΄λ € ν•˜μ§€λ§ˆμ‹­μ‹œμš”.

    29
    00:02:06,273 –> 00:02:08,229
    Just keep everything relaxed and easy.
    κ·Έλƒ₯ λͺ¨λ“  κΈ΄μž₯을 ν’€κ³  천천히 ν•˜μ„Έμš”.

    30
    00:02:08,418 –> 00:02:09,477
    Go straight over.
    λ˜‘λ°”λ‘œ λ„˜μ–΄κ°€μ„Έμš”.

    31
    00:02:09,679 –> 00:02:11,986
    And your hand should be right there waiting for you.
    그러면, 손은 λ°”λ‘œ κ·Έ μžλ¦¬μ—μ„œ 기닀릴 κ²ƒμž…λ‹ˆλ‹€.

    32
    00:02:13,945 –> 00:02:17,108
    Have fun with step #2 and stay tuned for step #3.
    #2단계 ν›ˆλ ¨μ„ μ¦κΈ°μ‹œλ©΄μ„œ #3단계λ₯Ό κΈ°λ‹€λ €μ£Όμ„Έμš”.

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