4 steps to master your bucket turn ↓ Start away from the wall and practise each step separately. Move to the next step only when you can do the previous one confidently and with control. Step 1 • Lie on your back in the water • Tilt your head back and look behind you • Exhale slowly through your nose while your face is under the water • Return to the starting position and repeat • Focus on staying relaxed and controlling your breathing This step helps you get comfortable with water around your nose and practise exhaling before adding the rotation. Step 2 • Lie on your back with your arms by your sides • Use your hands to keep your balance — you can make small circles in the water • Engage your core and bend your knees toward your chest • Straighten your legs again and relax • Repeat, initiating the movement from your core rather than only bending your legs Step 3 • Start in the same position on your back • Quickly bring your knees toward your chest • Use this sharp movement to create momentum • Lift your hips and bring your legs over your head • Use your hands only to help control your balance and rotation A quicker movement creates more momentum and makes the backward roll easier. If you move too slowly, it may be harder to complete the rotation. Step 4 • Lie on your back with one arm extended straight toward the wall • Approach the wall with a straight arm, not a bent elbow • Touch the wall lightly with your fingertips or palm • As soon as you feel the wall, bring your knees toward your chest • Lift your hips and complete the same backward rotation Always exhale through your nose during the roll. Otherwise, water may enter your nose and feel very uncomfortable. Be especially careful when practising near the wall. Keep your arm fully extended so there is enough distance between your body and the wall. First practise the full roll away from the wall, and only add the wall when you can control the movement. It is also helpful to ask someone to watch you and check that you have enough space. Have a safe training 🤍 #swimtok #swimtips #swimcoach #swim - @swimsy.co