Swimming · Starts & turns

Turns and push-offs

Repeat flip turns from mid-pool with a streamline push-off to the flags.

S1
Start / 4
Time
12 min
Players
1–12
Age
U9+
Area
25 m pool

Setup

  1. Swimmers at the flags, 5 m from the wall.

How it runs

  1. Swim in, turn, push off in streamline and kick to the flags before breathing.
  2. 12 turns each, rest as needed.
  3. Score push-offs that reach the flags without a stroke.

Coaching points

  • Last stroke, chin down, flip tight.
  • Feet on the wall, push off on the side and rotate.
  • Streamline: hands stacked, squeeze the ears.

Common mistakes

  • Looking at the wall and slowing.
  • Pushing off flat on the back.

Say it: “Chin down, tight, streamline.”

Make it harder

  • Add two dolphin kicks.
  • Time 15 m from the wall.

Make it easier

  • Open turn instead of a flip.
  • Push off from standing.

Reviewed by the Sportdify coaching team.