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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. ์ˆ˜์˜ – ๋Œ๊ธฐ – ์ž์œ ํ˜• ๋’ค์ง‘์–ด ๋Œ๊ธฐ #2 ๋‹จ๊ณ„
    Swimming – Turns – Freestyle Flip Turn Step #2
    ==========
    1
    00:00:01,841 –> 00:00:04,966
    TURNS – Noodle Flip – Step 2
    ๋Œ๊ธฐ – ์•„์ฟ ์•„๋ด‰ ๋’ค์ง‘๊ธฐ – 2๋‹จ๊ณ„

    2
    00:00:06,618 –> 00:00:10,047
    Here's Step #2 in our 5-step sequence for learning the flip turn.
    ์˜ค๋Š˜์€ ๋’ค์ง‘์–ด ๋Œ๊ธฐ ํ•™์Šต์„ ์œ„ํ•œ 5๋ถ€์ž‘ ์—ฐ์žฌ๋ฌผ์˜ ์ œ2๋‹จ๊ณ„์ž…๋‹ˆ๋‹ค.

    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.
    ์—ฌ๋Ÿฌ๋ถ„์ด ์ด๋ฏธ ๋’ค์ง‘์–ด ๋Œ๊ธฐ ํ•˜๋Š” ๋ฒ•์„ ์•Œ๊ณ  ์žˆ๋‹ค ํ• ์ง€๋ผ๋„, ์žฌ๋ฏธ์žˆ๋Š” ๋ถ€๋ถ„ํ›ˆ๋ จ์„ ํ†ตํ•ด, ๋’ค์ง‘๊ธฐ๋ฅผ ์‹œ์ž‘ํ•  ๋•Œ ์†์„ ์“ฐ๊ธฐ๋ณด๋‹ค๋Š” ๋ณต๊ทผ์„ ์ด์šฉํ•˜๋Š” ํ•ต์‹ฌ์ ์ธ ๊ธฐ์ˆ ์„ ๊ฐ•ํ™”ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    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.
    1๋‹จ๊ณ„์—์„œ, ์Šคํ‹ฐ๋กœํผ ์•„์ฟ ์•„๋ด‰์„ ์‚ฌ์šฉํ•˜์—ฌ, ์ค‘์š”ํ•œ ๊ธฐ์ˆ ์ธ, ๋ฒฝ ์•ž์—์„œ ๋Œ ๋•Œ ๋˜‘๋ฐ”๋กœ ๋’ค์ง‘๋Š” ๋ฒ•์„ ์ตํ˜”์Šต๋‹ˆ๋‹ค.

    5
    00:00:29,462 –> 00:00:32,008
    In step #2, you will again use a noodle,
    2๋‹จ๊ณ„์—์„œ๋„, ์•„์ฟ ์•„๋ด‰์„ ์‚ฌ์šฉํ•˜์—ฌ,

    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.
    ์ด๋ฒˆ์—๋Š”, ๋Œ ๋•Œ ์†์ด๋‚˜ ํŒ”์„ ์‚ฌ์šฉํ•˜์ง€ ์•Š์œผ๋ฉด์„œ ๋’ค์ง‘๋Š” ๋ฒ•์„ ๋ฐฐ์šฐ๊ฒ ์Šต๋‹ˆ๋‹ค.

    7
    00:00:38,212 –> 00:00:40,439
    Here's what you're aiming for as a final result,
    ์ตœ์ข…์ ์ธ ๋ชฉํ‘œ๋กœ ์‚ผ์•„์•ผ ํ•  ๋ณธ๋ณด๊ธฐ๋ฅผ ๋ณด์—ฌ๋“œ๋ฆฝ๋‹ˆ๋‹ค,

    8
    00:00:40,658 –> 00:00:44,579
    a flip turn where you use your abs rather than your arms to get around.
    ํŒ”๋ณด๋‹ค๋Š” ๋ณต๊ทผ์„ ์‚ฌ์šฉํ•˜์—ฌ ๋„๋Š” ๋’ค์ง‘์–ด ๋Œ๊ธฐ.

    9
    00:00:44,910 –> 00:00:47,355
    If you can keep your arms out of the equation,
    ๋Œ ๋•Œ ํŒ”์˜ ์—ญํ• ์„ ๋นผ๊ฒŒ ๋˜๋ฉด,

    10
    00:00:47,645 –> 00:00:50,740
    they'll be ready to help you streamline when your feet hit the wall.
    ๋‘ ๋ฐœ์ด ๋ฒฝ์„ ๋•Œ๋ฆด ๋•Œ, ๋‘ ํŒ”์€ ๊ณง๋ฐ”๋กœ ํ๋ฆ„์„ (streamline, ๏งŠ็ทš) ์ž์„ธ๋ฅผ ์ทจํ•  ์ˆ˜ ์žˆ๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.

    11
    00:00:51,837 –> 00:00:52,603
    How to do it:
    ์–ด๋–ป๊ฒŒ ํ• ๊นŒ์š”:

    12
    00:00:53,804 –> 00:00:57,658
    Stand in the shallow end just inside the flags and facing the wall.
    5๋ฏธํ„ฐ ํ‘œ์‹œ ์ค„ ์•ˆ์ชฝ ์–•์€ ๊ณณ์—์„œ ๋ฒฝ์„ ๋งˆ์ฃผ ๋ณด๊ณ  ์„œ์‹ญ์‹œ์š”.

    13
    00:00:58,745 –> 00:01:01,721
    Put the noodle behind you and hold it at both ends.
    ์•„์ฟ ์•„๋ด‰์„ ๋“ฑ ๋’ค์— ๋‘๊ณ , ๋‘ ์†์œผ๋กœ ์–‘์ชฝ ๋์„ ์žก์œผ์„ธ์š”.

    14
    00:01:02,061 –> 00:01:05,702
    Make sure your arms are extended behind you with the elbows locked.
    ๋ฐ˜๋“œ์‹œ, ๋‘ ํŒ”์€ ์ญ‰ ๋ป—์€ ์ƒํƒœ๋กœ ํŒ”๊ฟˆ์น˜๋Š” ๊ณ ์ •์‹œํ‚ค์‹ญ์‹œ์š”.

    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.
    ๊นŠ๊ฒŒ ๋“ค์ด์‰ฌ๊ณ , ์–ผ๊ตด์„ ๋ฌผ์†์— ๋‹ด๊ทธ๊ณ , ๋ฒฝ์„ ํ–ฅํ•ด ์ฐจ์„œ ๊ฐ€์‹ญ์‹œ์š”.

    16
    00:01:11,988 –> 00:01:14,077
    Keep your arms extended behind you.
    ๋‘ ํŒ”์€ ๋’ค์ชฝ์œผ๋กœ ๋ป—๊ณ  ์žˆ์–ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

    17
    00:01:15,477 –> 00:01:19,496
    When you get about two feet from the wall, do a straight over somersault.
    ๋ฒฝ๊นŒ์ง€ ๊ฑฐ๋ฆฌ๊ฐ€ 2ํ”ผํŠธ(0.6๋ฏธํ„ฐ) ์ •๋„ ๋˜์—ˆ์„ ๋•Œ, ๋˜‘๋ฐ”๋กœ ๋„˜์–ด๊ฐ€๋Š” ๋’ค์ง‘๊ธฐ๋ฅผ ํ•˜์‹ญ์‹œ์š”.

    18
    00:01:20,505 –> 00:01:23,258
    When you somersault, don't do anything with your arms.
    ๋’ค์ง‘์„ ๋•Œ, ํŒ”๋กœ๋Š” ์•„๋ฌด๊ฒƒ๋„ ํ•˜์ง€ ๋งˆ์„ธ์š”.

    19
    00:01:23,407 –> 00:01:26,117
    Just hang on to the noodle and flip straight over.
    ๊ทธ๋ƒฅ ์•„์ฟ ์•„๋ด‰๋งŒ ์žก๊ณ  ์žˆ๋Š” ์ƒํƒœ์—์„œ ๋˜‘๋ฐ”๋กœ ๋’ค์ง‘์–ด ๋„˜์œผ์„ธ์š”.

    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.
    ์—ฌ๋Ÿฌ๋ถ„์ด ์˜ฌ๋ฐ”๋กœ ํ–ˆ๋‹ค๋ฉด, ๋‘ ๋ฐœ์ด ๋ฒฝ์„ ๋•Œ๋ฆฌ๋Š” ์ˆœ๊ฐ„์— ๋‘ ํŒ”์€ ๋จธ๋ฆฌ ์œ„์— ์žˆ์–ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

    21
    00:01:31,774 –> 00:01:33,001
    And you can just push off.
    ๊ทธ๋ฆฌ๊ณ  ๊ทธ๋ƒฅ ๋ฒฝ์„ ๋ฐ€๊ณ  ๋‚˜์˜ค์„ธ์š”.

    22
    00:01:34,246 –> 00:01:36,163
    Don't worry about getting a big push off.
    ์•„์ง ๊ฐ•ํ•œ ์ถ”์ง„๋ ฅ์œผ๋กœ ๋ฏธ๋Š” ๊ฒƒ์€ ์ƒ๊ฐํ•˜์ง€ ๋งˆ์‹ญ์‹œ์š”.

    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.
    ๋‹จ์ง€ ๋˜‘๋ฐ”๋กœ ๋„๋Š” ๊ฒƒ๊ณผ ๋ฐœ์ด ๋ฒฝ์„ ๋•Œ๋ฆด ๋•Œ ์•„์ฟ ์•„๋ด‰์„ ๋จธ๋ฆฌ ๋ฐ”๋กœ ์œ„์— ๋‘๋Š” ๊ฒƒ์—๋งŒ ์ง‘์ค‘ํ•˜์‹ญ์‹œ์š”.

    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.
    ๋ฒฝ๊นŒ์ง€ ๋„ˆ๋ฌด ๊ฐ€๊น๊ฑฐ๋‚˜ ๋ฉ€ ๊ฒฝ์šฐ์—๋Š”, ๋’ค์ง‘๊ธฐ ์‹œ์ž‘ํ•˜๋Š” ์ง€์ ์„ ์กฐ์ •ํ•˜์‹ญ์‹œ์š”.

    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.
    ์•„์ฟ ์•„๋ด‰์œผ๋กœ ํ•˜๋Š” ๊ฒƒ์— ๋Œ€ํ•ด ๊ฐ์ด ์žกํ˜”๋‹ค๋ฉด, ๋‹ค๋ฆฌ ๋„์šฐ๊ฐœ(pull buoy) ๋‘ ๊ฐœ๋ฅผ ์žก๊ณ  ํ•ด๋ณด์„ธ์š”.

    26
    00:01:55,349 –> 00:01:57,770
    The pull buoys will have more flotation than a noodle,
    ๋‹ค๋ฆฌ ๋„์šฐ๊ฐœ(pull buoy)๋Š” ์•„์ฟ ์•„๋ด‰๋ณด๋‹ค ๋ถ€๋ ฅ์ด ๋” ํฌ๋ฏ€๋กœ,

    27
    00:01:57,983 –> 00:02:00,879
    and will imprint the feeling of weightless hands as you flip.
    ๋’ค์ง‘๋Š” ์ˆœ๊ฐ„ ์†์— ํž˜์„ ์ฃผ์ง€ ์•Š๋Š” ๋Š๋‚Œ์„ ๊ฐ์ธํ•˜๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.

    28
    00:02:03,076 –> 00:02:05,814
    Don't try to set any speed records in this drill.
    ์ด ๋ถ€๋ถ„ํ›ˆ๋ จ์„ ํ•  ๋•Œ๋Š” ๋น ๋ฅธ ์†๋„๋ฅผ ๋‚ด๋ ค ํ•˜์ง€๋งˆ์‹ญ์‹œ์š”.

    29
    00:02:06,273 –> 00:02:08,229
    Just keep everything relaxed and easy.
    ๊ทธ๋ƒฅ ๋ชจ๋“  ๊ธด์žฅ์„ ํ’€๊ณ  ์ฒœ์ฒœํžˆ ํ•˜์„ธ์š”.

    30
    00:02:08,418 –> 00:02:09,477
    Go straight over.
    ๋˜‘๋ฐ”๋กœ ๋„˜์–ด๊ฐ€์„ธ์š”.

    31
    00:02:09,679 –> 00:02:11,986
    And your hand should be right there waiting for you.
    ๊ทธ๋Ÿฌ๋ฉด, ์†์€ ๋ฐ”๋กœ ๊ทธ ์ž๋ฆฌ์—์„œ ๊ธฐ๋‹ค๋ฆด ๊ฒƒ์ž…๋‹ˆ๋‹ค.

    32
    00:02:13,945 –> 00:02:17,108
    Have fun with step #2 and stay tuned for step #3.
    #2๋‹จ๊ณ„ ํ›ˆ๋ จ์„ ์ฆ๊ธฐ์‹œ๋ฉด์„œ #3๋‹จ๊ณ„๋ฅผ ๊ธฐ๋‹ค๋ ค์ฃผ์„ธ์š”.

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