Swimming drills
Swimming starts & turns drills
12 free Swimming drills for starts & turns, each with the setup, how it runs, what to coach, and how to make it harder or easier.
12 drills
BackstrokeStarts & turnsBackstroke start and counting strokes from the flagsPractise a legal in-water backstroke start, surface inside 15 m, then learn your own stroke count from the flags to the wall.15 min · 1–12 players · U11+
BackstrokeStarts & turnsBackstroke turn using the flagsUse a stroke count from the flags to time a legal backstroke tumble turn: one continuous pull on the front, then straight over.15 min · 1–12 players · U11+
BreaststrokeStarts & turnsBreaststroke pullout sequenceLearn the legal breaststroke pullout off the wall: streamline glide, one pull to the thighs with a single dolphin kick, then one kick to the surface.15 min · 1–12 players · U10+
Starts & turnsDive start progression in deep waterBuild a safe, shallow racing dive in four stages, from sitting on the edge to a standing start, at the deep end only.20 min · 2–12 players · U11+
Starts & turnsRacing & pacingIM turns: fly-to-back, back-to-breast and breast-to-freePractise the three individual medley changeover turns with legal touches and a fast push-off into the next stroke.30 min · 1–12 players · U15+
Racing & pacingStarts & turnsIndividual medley transitionsRehearse the three IM changeovers (fly to back, back to breast, breast to free) with the correct touch at each wall.20 min · 1–12 players · U12+
Starts & turnsBreaststrokeOpen turns with a two-hand touchSwim in from mid-pool, touch with both hands together, turn on the side and push off: the turn used for breaststroke and butterfly.15 min · 1–12 players · U8+
Starts & turnsRacing & pacingRace start reaction and breakoutReact to the start signal, enter cleanly and break out at speed before the 15 m mark, under the one-start rule.30 min · 1–8 players · U15+
Racing & pacingStarts & turnsRelay takeoversTime the changeover so the next swimmer is moving as the incoming swimmer touches, without leaving early.20 min · 4–16 players · U11+
Starts & turnsFreestyleTumble turn progressionLearn the freestyle tumble turn in steps: somersaults away from the wall first, then from swimming, then onto the wall with a push off on the back.20 min · 1–12 players · U9+
Starts & turnsTurns and push-offsRepeat flip turns from mid-pool with a streamline push-off to the flags.12 min · 1–12 players · U9+
KickStarts & turnsUnderwater dolphin kick off the wallsShort, fast dolphin kicks in streamline off each wall, surfacing by the flags, with full recovery between goes.12 min · 1–12 players · U12+