Master the Open Turn in Swimming: A Step-by-Step Guide
Swimming is a fantastic full-body workout, a refreshing recreational activity, and, for some, a competitive sport. Regardless of your reason for swimming, mastering the fundamentals is crucial for efficiency, speed, and overall enjoyment. One of the most fundamental skills in swimming is the turn, specifically the open turn. While the tumble turn is preferred in competitive swimming, the open turn remains a valuable technique for beginners, recreational swimmers, and those swimming in pools where a quick flip turn isn’t practical. This comprehensive guide will walk you through the open turn step-by-step, ensuring you understand the nuances and can execute it effectively.
Why Learn the Open Turn?
Before diving into the ‘how,’ let’s understand the ‘why.’ The open turn offers several benefits:
* **Beginner-Friendly:** It’s simpler to learn than the tumble turn, making it ideal for those new to swimming.
* **Versatile:** Suitable for various swimming styles, particularly breaststroke and butterfly, where touching the wall with both hands is required.
* **Efficient:** When performed correctly, it allows for a quick change of direction, minimizing time loss.
* **Adaptable:** Useful in recreational swimming where the pool depth might not be conducive to tumble turns, or when a leisurely pace is desired.
* **Rest Option:** Offers a brief opportunity to rest and gather yourself during longer swims.
Understanding the Open Turn: The Basic Components
The open turn, also known as a touch turn, involves swimming to the wall, touching it with one or both hands (depending on the stroke), rotating your body, and pushing off the wall to swim in the opposite direction. The key elements are:
* **Approach:** Swimming towards the wall at a controlled speed.
* **Touch:** Making contact with the wall in a specific manner.
* **Rotation:** Turning your body to face the opposite direction.
* **Push-off:** Launching yourself off the wall with a strong, streamlined push.
* **Streamline:** Maintaining a tight, aerodynamic body position after pushing off.
Step-by-Step Guide to Performing the Open Turn
Let’s break down the open turn into easily digestible steps. Remember to practice each step individually before combining them.
**1. Approach with Controlled Speed:**
* **Maintain Your Stroke:** Continue swimming your chosen stroke (freestyle, breaststroke, butterfly, or backstroke) with proper technique as you approach the wall.
* **Judge the Distance:** Accurately assess your distance from the wall. You want to be close enough to touch the wall comfortably without overreaching or crashing into it.
* **Adjust Your Stroke (If Needed):** If you realize you’re too far or too close, make subtle adjustments to your stroke length and frequency to ensure a smooth approach. Avoid sudden braking or jerky movements.
* **Breath Control:** Take a breath before the final stroke leading to the wall. This will give you enough oxygen for the turn and push-off.
**2. The Touch:**
* **Hand Placement (Freestyle/Backstroke):** For freestyle and backstroke, typically you’ll touch the wall with one hand. Choose your dominant hand. Ensure your hand makes solid contact with the wall. It shouldn’t be a glancing blow. A firm, controlled touch is essential for stability.
* **Hand Placement (Breaststroke/Butterfly):** For breaststroke and butterfly, you *must* touch the wall with both hands simultaneously, according to swimming rules. This is a defining characteristic of these strokes. Both hands should make contact at the same time, at shoulder-width apart, with a firm and even touch.
* **Elbow Position:** Your elbow should be slightly bent upon contact. This acts as a shock absorber, preventing injury to your shoulder and wrist. Avoid locking your elbow.
* **Body Position:** Keep your body aligned and relatively close to the wall. Avoid drifting too far away, which will make the rotation more difficult.
**3. The Rotation:**
* **Initiate the Rotation:** As soon as your hand(s) touch the wall, begin rotating your body towards the direction you’ll be swimming. The rotation should be smooth and controlled, not rushed or jerky.
* **Tuck Your Knees:** Bring your knees towards your chest. This compacts your body, making the rotation faster and easier. A tighter tuck results in a quicker turn.
* **Hand Placement During Rotation:** The hand that touched the wall (or one of the hands in breaststroke/butterfly) will be used to reposition yourself to push off. As you rotate, bring that hand down towards the wall, preparing to plant it for the push-off.
* **Head Position:** Keep your head tucked slightly forward during the rotation. This helps maintain balance and prevents you from lifting your head, which can disrupt your body position.
* **Foot Placement:** As you rotate, bring your feet towards the wall. Position them so they are shoulder-width apart and slightly below the surface of the water. This provides a stable base for the push-off.
**4. The Push-Off:**
* **Hand Placement for Push-Off:** Place your hand flat against the wall, at shoulder height or slightly lower. Your fingers should be pointing in the direction you’ll be swimming. Ensure a firm grip on the wall. This is your primary source of propulsion.
* **Foot Placement:** Ensure your feet are firmly planted on the wall, shoulder-width apart. Angle your toes slightly outwards for a better grip.
* **Engage Your Core:** Tighten your abdominal muscles to stabilize your body and generate power for the push-off.
* **Extend Your Legs:** Push off the wall with a powerful extension of your legs. Simultaneously use your hand to propel yourself forward. The force should come from your entire body, not just your legs.
* **Body Angle:** Aim for a slightly upward angle during the push-off. This will help you break the surface of the water quickly and efficiently.
**5. The Streamline:**
* **Immediate Streamline:** As soon as you leave the wall, enter a streamlined position. Extend your arms overhead, clasping your hands together. Keep your head tucked between your arms. Squeeze your biceps against your ears.
* **Body Position:** Maintain a tight, horizontal body position. Your core should be engaged, and your legs should be squeezed together. Avoid arching your back or letting your hips drop.
* **Glide:** Glide in the streamlined position for as long as possible. The goal is to minimize water resistance and maximize the distance covered with each push-off. Practice holding the streamline position regularly to improve your glide.
* **Initiate Kicking:** As your speed begins to decrease, initiate a dolphin kick or flutter kick, depending on your preference and stroke. Start with small, controlled kicks and gradually increase the intensity.
* **Transition to Full Stroke:** As your speed and momentum build, transition smoothly into your full swimming stroke.
Open Turn Variations: Adapting to Different Strokes
The fundamental principles of the open turn remain the same, but there are slight variations depending on the swimming stroke.
**Freestyle Open Turn:**
* Touch the wall with one hand (typically your dominant hand).
* Rotate your body towards the side you touched with your hand.
* Place the touching hand on the wall for the push-off.
* Streamline and begin flutter kick.
**Backstroke Open Turn:**
* Touch the wall with one hand.
* Rotate your body towards your chest (front crawl position).
* Place the touching hand on the wall for the push-off.
* Streamline on your stomach, then rotate back to backstroke after surfacing.
* Begin flutter kick.
**Breaststroke Open Turn:**
* Touch the wall with *both* hands simultaneously.
* Tuck your knees and rotate to your side.
* Place one hand on the wall for the push-off, while the other hand recovers forward for the first breaststroke pull.
* Streamline with arms extended forward.
* Perform a breaststroke pull-down and kick to initiate your stroke.
**Butterfly Open Turn:**
* Touch the wall with *both* hands simultaneously.
* Tuck your knees and rotate to your side.
* Place one hand on the wall for the push-off, while the other hand recovers forward for the first butterfly pull.
* Streamline with arms extended forward.
* Perform a dolphin kick and butterfly arm pull to initiate your stroke.
Common Mistakes to Avoid
* **Crashing into the Wall:** Poor distance judgment leads to collisions. Practice gauging your distance and adjusting your stroke accordingly.
* **Weak Touch:** A tentative or glancing touch won’t provide enough stability for the rotation. Make firm, controlled contact with the wall.
* **Rushing the Rotation:** A rushed rotation can lead to imbalance and loss of momentum. Focus on smooth, controlled movements.
* **Poor Foot Placement:** Improper foot placement on the wall results in a weak push-off. Ensure your feet are firmly planted, shoulder-width apart, and angled slightly outwards.
* **Weak Push-Off:** A weak push-off wastes valuable time and energy. Engage your core and use your entire body to generate power.
* **Ineffective Streamline:** A poor streamline position creates unnecessary drag and reduces the distance covered. Focus on maintaining a tight, horizontal body position.
* **Forgetting to Breathe:** Holding your breath for too long can lead to fatigue. Take a breath before the turn and exhale during the push-off.
* **Not Practicing Regularly:** Like any skill, the open turn requires consistent practice to master. Dedicate time to practicing turns during your swim sessions.
Drills to Improve Your Open Turn
These drills will help you isolate and improve specific aspects of your open turn.
* **Wall Touch Drill:** Focus on approaching the wall and touching it correctly with one or both hands. Practice maintaining a stable body position and bending your elbows.
* **Rotation Drill:** Practice rotating your body quickly and efficiently while keeping your knees tucked. Focus on maintaining balance and control.
* **Push-Off Drill:** Concentrate on generating a powerful push-off from the wall using your legs and hand. Pay attention to your body angle and streamline position.
* **Streamline Drill:** Practice holding the streamline position for as long as possible. Focus on maintaining a tight, horizontal body position and minimizing drag.
* **Full Turn Drill:** Combine all the elements of the open turn and practice performing it repeatedly. Focus on smooth transitions between each step.
Tips for Improving Your Open Turn
* **Practice Regularly:** Consistent practice is key to mastering the open turn. Dedicate time to practicing turns during your swim sessions.
* **Focus on Technique:** Pay attention to the details of each step and strive for proper technique. Avoid rushing through the turn.
* **Get Feedback:** Ask a coach or experienced swimmer to watch you perform the open turn and provide feedback. Constructive criticism can help you identify areas for improvement.
* **Visualize the Turn:** Before each swim, visualize yourself performing the open turn correctly. Mental rehearsal can improve your performance in the water.
* **Break it Down:** If you’re struggling with a particular aspect of the turn, break it down into smaller steps and practice each step individually.
* **Be Patient:** Mastering the open turn takes time and effort. Don’t get discouraged if you don’t see results immediately. Keep practicing and you’ll eventually improve.
* **Record Yourself:** Record yourself swimming and analyze your technique. Sometimes seeing yourself can highlight areas you didn’t realize needed improvement.
Conclusion
The open turn is a fundamental swimming skill that can significantly improve your efficiency and enjoyment in the water. By following the step-by-step guide and practicing the drills outlined in this article, you can master the open turn and take your swimming to the next level. Remember to focus on technique, practice regularly, and be patient. With dedication and perseverance, you’ll be turning like a pro in no time!