Backstroke Flip Turn
The child swims backstroke toward the pool wall, turns onto the front shortly before arriving, and swims freestyle until just before the wall. As soon as the child is about one arm's length from the wall, it brings both hands back and does a forward somersault. The roll is initiated with a strong dolphin kick to create the necessary rotational momentum. The child then pushes off the wall on its back with extended arms and performs dolphin kicks underwater until back at the surface.
Preparation Exercises
Freestyle with Somersault
The child swims 50 metres of front crawl. Three times per 25 metre length a forward roll is performed in the water. The transition from front crawl to the roll and from the roll back to front crawl should be as smooth as possible. Some children are afraid of doing the roll close to the pool wall because they could bump their head. With this exercise the roll out of front crawl can be practised without this fear.
With a Pool Noodle in the Hands
The child holds a pool noodle, or alternatively a pull buoy, in their hands. The pool noodle is held in front of the body with stretched arms in the prone position. The drive comes from the flutter kick. Then the child swims toward the pool wall. As soon as it bumps the noodle against the edge of the pool, it pushes the noodle down underneath the body and does a forward roll. If the child's strength is not enough for this, an object with less buoyancy should be used (for example a pull buoy or even a diving ring). This exercise is useful for three reasons. First, it helps the children find the right distance from the pool wall. Second, the pool noodle has to be pushed down with the arms and the whole body, which automatically lowers the chin and bends the back. Third, the exercise helps to learn the correct arm movement. Many children want to use their arms at the side to help with the rotation; this is prevented and the arms automatically come into their correct place.
