Best learned in two parts, the tumble and the turn, this nifty move will make you faster and more fluid in training saving you precious seconds in the pool…

Here’s how to perfect your tumble turns in four easy steps:

Perfect your tumble turn

1. FIND YOUR MARK

Maintain speed as you approach the wall and once you swim over the ‘T’ on the pool floor at the end of the lane, take one long stroke and breath before tucking your other arm in by your side.

Perfect your tumble turn

2. TUCK AND ROLL

Tuck your head into your chest and use your lead arm for momentum as you tumble forwards. Flip your feet over the surface of the water; this should leave you facing the surface with your legs near the wall.

Perfect your tumble turn

3. PLANT AND PUSH

Plant your feet on the wall, shoulder width apart with knees bent. Stretch your arms above your head into the streamline position and push off the wall.

Perfect your tumble turn

4. ROTATE AND KICK

During streamline, use core strength to rotate your torso as you push off so you face the bottom of the pool. Remain below the surface using a light flutter or dolphin kick until you surface, then resume your stroke.

Make it work for you

Practise somersaulting in the water, remembering to breathe out as you do. Keep your limbs neat during the turn and your chin tucked down to aid streamlining. Once you have it mastered, move closer to the wall and maintain momentum throughout the turn. It takes a little while but once you have it nailed, it will become second nature and you’ll start to feel like a pro in the pool.

WORDS: Amy Kilpin