The backstroke flip turn is one of the trickiest skills in swimming to learn, mostly because you can’t see the wall coming. Instead of spotting the wall like you would in freestyle, you have to rely on the backstroke flags and a memorized stroke count to know exactly when to roll over and go.
This guide breaks the turn down into five manageable steps, explains the official rule you need to follow to keep it legal in competition, and covers the mistakes that trip up most beginners so you can start building a fast, consistent turn.
Quick Answer
A backstroke flip turn works by counting your strokes from the backstroke flags to the wall, rolling onto your stomach and taking one continuous arm pull to drive into the turn, tucking into a tight somersault to flip your legs toward the wall, and pushing off on your back in a streamline. The key skill isn’t the flip itself — it’s knowing your personal stroke count so you flip at the right moment every time.
The 5 Steps of a Backstroke Flip Turn
Step 1: Count your strokes from the flags. The backstroke flags are strung 5 yards from the wall in short-course-yards pools, and 5 meters from the wall in short-course- or long-course-meters pools. Practice swimming backstroke toward the wall and counting how many arm strokes it takes you to reach it after passing under the flags. This number is personal — it depends on your height, stroke length, and speed — so test it at both easy and race pace, since your count will shrink when you’re swimming faster.
Step 2: Roll and pull into the flip. On your last counted stroke, rotate your body onto your stomach as that arm finishes its pull, then take exactly one continuous freestyle-style pull to drive momentum into the turn. This pull has to flow directly into the somersault with no pause and no second pull — under competition rules you’re allowed only one continuous single-arm pull (or, alternatively, one simultaneous double-arm pull) to initiate the turn, so beginners should practice timing a single clean pull rather than reaching for extra strokes.
Step 3: Tuck and somersault. Drive your chin tightly to your chest, pull your knees in toward your torso, and use your core to pull your legs over in a compact somersault. Keep the tuck tight — a wide, sprawling flip is slower and harder to control than a small, quick one.
Step 4: Plant your feet and push off. As the flip finishes, your feet should land on the wall roughly shoulder-width apart with your toes pointed up toward the surface. Push off explosively on your back in a tight streamline position, with your back roughly parallel to the bottom of the pool rather than pointed up toward the surface.
Step 5: Glide, kick, and resume your stroke. Stay streamlined underwater for a short glide, then begin kicking on your back while you’re still submerged. Exhale steadily through your nose as you glide and kick, and only start pulling with your arms again once you’ve resurfaced.
The Rule That Makes a Backstroke Turn Legal
Competitive swimming rules allow you to turn your shoulders past vertical toward your stomach to begin the turn, but only one immediate, continuous single-arm pull — or, alternatively, one immediate, continuous simultaneous double-arm pull — may be used to carry you into the turn. You can’t combine the two or take a second pull; the motion has to be one smooth, uninterrupted action. There’s also no requirement to touch the wall with your hand first — the wall may be touched by any part of the body.
The part beginners most often get disqualified for is the finish: you must be back on your back by the time your feet leave the wall. Flipping is legal, but pushing off on your stomach or side is not.
Tips and Common Mistakes
Don’t try to flip and twist into position at the same time — untangling the rotation from the somersault is the single most common error, and it weakens your push-off and makes the whole turn inconsistent. Do one clearly after the other: roll first, then tuck and flip.
Watch for a sneaky second pull. Many beginners instinctively take an extra freestyle-style stroke after rolling over because it feels more powerful, but that second pull is illegal and will draw a disqualification in a meet — train yourself to commit to one continuous pull.
Keep your chin glued to your chest through the somersault. A loose tuck loses momentum and often causes swimmers to undershoot or overshoot the wall.
Practice your stroke count constantly, not just occasionally. Because your count changes with speed, distance, and fatigue, build it into regular sets rather than only testing it once.
Aim your push-off so your back stays roughly parallel to the pool floor, not angled up toward the surface. A push-off that’s too shallow burns speed pushing you upward instead of forward.
If you’re new to flip turns, drill the somersault itself on land or in shallow water first, separate from the wall approach, so the rotation feels automatic before you add the timing pressure of the wall.
Explore more: more swimming technique guides.
Backstroke Flip Turn FAQs
Do I have to touch the wall with my hand during a backstroke turn?
No. Any part of your body may touch the wall during a backstroke turn — you don’t need to reach and touch with your hand the way you do in a freestyle open turn.
How many strokes should I take before a backstroke flip turn?
There’s no universal number — it depends on your height, stroke length, and speed. Most swimmers find their count by practicing from the backstroke flags to the wall repeatedly, and the count is usually one or two strokes shorter at race pace than at easy pace.
How many arm pulls am I allowed after rolling onto my stomach?
Just one. The rules permit a single continuous single-arm pull, or alternatively one simultaneous double-arm pull, to carry you into the turn — never both, and never a second pull. Taking an extra stroke after rolling over is a common beginner mistake that results in a disqualification.
Why do my backstroke flip turns feel off-balance?
This is almost always caused by trying to twist and flip at the same time. Separate the two motions: complete your roll onto your stomach and pull first, then tuck your chin and somersault as its own distinct action.
Level Up With SportsSteps
Track your athlete’s progress, connect with coaches and your team, and grow — get the SportsSteps app. Get the SportsSteps App.
Want youth sports news in your inbox? Subscribe to the free newsletter.
Photo by Gentrit Sylejmani on Unsplash.