Coaching the Details:Turns, Underwaters, and Breakouts

STEVE HAUFLEROrinda Country Club

• General Comments

• Areas of Emphasis

• Freestyle Turns

• Backstroke Turns

• Fly-to-Back, Breast-to-Free,

Fly-to-Fly, Breast-to-Breast

• Back-to-Breast

• Underwater Swimming

• Breakout Tips

Areas of Emphasis

1. What to watch for

2. What to teach• Approach

• Change of Direction – Turn Efficiency/Speed

• Foot Plant

• Streamline

3. Breakouts

4. Common Mistakes

5. Magic Words

6. Teaching Progression for Beginners

TURNSGeneral Comments

• Turns are gymnastics in the water with a wall• Think of coaching turns like coaching a stroke (progressions,

drills, discipline)• Think of the turn as the transition from the approach stroke

into the wall to the breakout stroke, rather than just the turn on the wall (from flags to flags)

• Teach technique - be willing to make the trade off of technique now for speed later

• Teach world-class technique to swimmers at every level• Start teaching proper turn technique with 8 year olds• Emphasize legality for all turns during workout (two hand

touches, backstroke turns, pull downs)

• Slow, good turns are O.K. in practice (until technique is perfected!)

• Assess which part of a turn is weak: technique, turn speed, underwater speed or breakout?

• Engrained bad habits are hard to fix for turns (likewise with any stroke)

• Proper technique turns will ALWAYS be better (in the long run) than a fast, bad turn

• For fast short course swimming, turn efficiency is critical• Teach the backstroke turn before freestyle• Teach the Fly-to-Back turn before the other open turns

FLIP TURNS (Includes Back & Free)

WHAT TO WATCH FOR:No breathing last two strokesHead submerges on approachRoll begins during the final strokeLean on your chest to lift your legsGet your heel to your butt and then spring

your heels at the targetNose stays close to the legs

• Hands are used for leverage elbows remain narrow

• Hands in streamline before the feet hit the wall

• Hit the wall with the balls of your feet• Spring off the wall• Rotate to front during streamline• Break the surface before finish of first arm

stroke

WHAT TO TEACH:

• ApproachMaintain speed and avoid deceleration into the wallHold breath inside flags on approachUse “submarine or blind” approaches to avoid looking up

or dolphin motion into turnKnow pool markings so you can turn without looking for

the wall or use bottom edge of pool

• Change of DirectionUse momentum to help spin speedGet heels to butt and then spring heels at the targetFeet should travel shortest distance possible to wallTight ball fast rotation

• Foot PlantAlways use a “ready position” when pushing off the wall in practice Feet should be planted on target when in ready

positionPlant balls of feet on the wall at shoulder widthToes pointed up

• StreamlineHands are used for leverage during turn, elbows remain narrow while palms come to head

Hands in streamline before the feet hit the wall

Rotate to front during streamline, start rotation at the shoulders

Two squeezes - your thumb on your hand and your biceps on your ears

Keep the head in the neutral position

Streamline your feet

Maintain a straight body line off the wall

FREESTYLECommon Mistakes

• Breathing into the turn. The swimmer loses speed and loses sight of the wall/edge/bottom

• Lifting the head into the turn, creating a slow spin (wider arc.)

• Getting too close to the wall. The hands usually flair/scull out causing a pause on the wall.

• Turning the body on the wall to push off on the stomach.

Start with dolphin kicks (2 to ?) followed by flutter kicks, then a breakout stroke.

Dolphin kicking and going into a breakout pull, without flutter kicking, usually causes

a loss of speed during the breakout.

Magic Words:

“Feel your back come out of the water,

the pencil stays in.”

BREAKOUTFreestyle

Breakout Steps for Freestyle1. Blow bubbles out nose2. Straight over flip3. Mid-pool 4 strokes and head lead position4. Repeat above adding submersion5. Submersion with straight over flip6. Straight over flip with “noodle” (mid-pool)7. Straight over flip with noodle and let go, and make a

streamline (still on back)8. Towards wall, with noodle, let go, make streamline and

push off9. Approach wall swimming, head lead approach, submerge,

flip straight over, arms to streamline, and push off on back10. Repeat above adding roll to side after push off11. Build on #9 & #10 by adding a roll to stomach12. Finally, add pull from streamline position without breathing

Backstroke BreakoutStart with dolphin kick (3 to ?), then flutter kicks, then

2 breakout strokes.The first breakout stroke should start when the head

is one foot below the surface.The second breakout stroke should start before the

head breaks the surface and should bring the first stroke out of the water aggressively.

Magic Words:“Go kick, pull, breathe” (Not kick, breathe, pull)

“Think of the cup right before your face comes out of the water.”

OPEN OR TWO HAND TURNS (Includes Fly, Breast, Fly to Back, Breast to Free)

WHAT TO WATCH FOR:Acceleration to the wallApproach the wall on strokeEyes looking at bottom of poolKnees fast to head (a small ball spins faster)Head stays neutral/some may tuckElbow the robber and call the policeFeet pointed to the side corner gutter (ready position)Late breath or none at allBack of the head in firstFind streamline immediately

WHAT TO TEACH:

• ApproachThere is no right way to do a bad approachAdjust approach stroke both at the start and finish of a lapPractice different breakout points so your stroke count fits the poolKnow when to use 2 long vs. 3 short strokes

• Change of DirectionUse momentum to help spin speedHead to knee pullsHead to knee back spinsMove feet to target on the wallMove hands to streamline

• Foot Plant

Always use a “ready position” when pushing off the

wall in practice

Feet should be planted on target when in ready position

Plant balls of feet on the wall at shoulder width

Toes pointed at side wall

• Streamline (teach this in parts and then as a fluid motion)

Elbow the robber and call the police

Elbow fast to side as arm brushes stomach

Hand to ear with head in line with shoulder

Hands meet in streamline position

Two squeezes - your thumb on your hand and your biceps on your ears

Keep the head in the neutral position

Streamline your feet

Maintain a straight body line off the wall

OPEN or TWO HAND TURNSCommon Mistakes

• Tucking the chin as the knees are pulled up• Taking a short stroke into the wall• Pulling into the wall (let the arm absorb the wall

like a shock absorber)• Lifting the head up• Turning head around to side or front• Spinning feet to a “toes down” position• Big arm over the top• Circle swimming turn, leg flairs out

The pull part of the pull-down should angle the body slightly to the surface. The approach should start with the hands recovering tight (against the body.) The kick should be fast

and late – as the hands are shooting into the streamline. Bringing the heels up early

causes the body to slow down.

Magic Words:“Keep looking in the mirrors through all 3 ZOOMS. The kick gives the 3rd Zoom.”

“Stay in the water when you press out.”

BREASTSTROKE BREAKOUT

Build the kick speed to the surface. Kids often slow the kick rate down as they approach the

surface. Try to get them to build their kick speed into an aggressive kick on the

breakout stroke.

Magic Words:“Keep looking in the mirror when you start to swim.”

“Feel like your face is on a skateboard when you start to swim.”

“Start first pull before your back comes out of the water. Keep holding your breath.”

BUTTERFLY BREAKOUT

1. Learn “Ready Position”2. Learn correct push-off from ready position3. Approaching the wall, touch with two hands while

keeping eyes down4. From extended position, bring knees up with one arm

back and assume ready position5. Freeze in ready position (100% correct)6. Wait for coach clearance of “GO”7. Practice8. Encourage swimmer to keep going through the

motions without freezing, “don’t stop for each step”

Breakout Steps forOpen or Two Hand Turns

Workout Tips for Breast/Fly Turns

TIMED TURNS(from when the hands touch to when the toes leave the wall)

• 1.4 slow

• 1.2 ok

• 1.1 good

• 1.0 very good

• < 1.0 excellent

BACK TO BREAST TURNS(Includes open, spin and drop and …)

WHAT TO WATCH FOR:Swimmer maintains speed on approachNo peaking for the wall on approachLegs stay on surface during the approachApproach the wall on a full strokeFast small ball rotationBall of feet plant on the wall shoulder width apart in ready

positionTrailing hand “scoops” to bring body under waterWall hand leaves from ready position “calls police” and

returns to streamlineHands are in streamline when feet plant on the wall

WHAT TO TEACH:

• ApproachStroke count and flag angles Use the “now” game to see if they now where the wall isTreat the approach as a backstroke finish, except turn palms down for hand touch

• Change of Direction

Use momentum to help spin speedKeep head position still and use “spot points” for turn (shoulder-to-shoulder)Bring knees to chest and keep legs shallowScoop trailing hand up to submerge bodyWhen in a tight ball pivot feet into ready position

• Foot Plant

Always use a “ready position” when pushing off the

wall in practice

Feet should be planted on target when in ready position

Plant balls of feet on the wall at shoulder width

Toes pointed at side wall

• StreamlineHands in streamline before the feet hit the wall

Rotate to front during streamline, start rotation at the shoulders

Two squeezes - your thumb on your hand and your biceps on your ears

Keep the head in the neutral position

Streamline your feet

Maintain a straight line off wall

1. Begin in ready position

2. Approach wall, then grab with palm down

3. Chin from shoulder-to-shoulder

4. Reassume ready position and FREEZE

5. Wait for coach clearance to “GO”

6. Encourage continuous movement throughout the turn ( i.e. without stopping)

Breakout Steps forBack-to-Breast Turns