When you’re comfortable with your stroke count, you’re ready to practice a flip at the wall. Take your stroke count and subtract one — for the freestyle stroke. For example: If your stroke count was six, you will perform five backstroke strokes and one freestyle stroke.
As you approach the wall, perform the strokes in your stroke count and flip at the wall. At this point, do not push off. Place your feet on the wall and take note of where they land.
It makes a huge difference where your feet land on the wall. If you’re too near, your buttocks will be near to your heels. You will have to exert a ton of energy to get off the wall, while wasting time on the wall. No one wants to hold their breath longer than they have to! Also, if you’re too near, then your feet might hit the wall high. This can push you down deep in the water as you leave the wall.
To adjust your distance from the wall, play around with your stroke count. Try taking a stroke away from your count, and see if you’re too far away from the wall.
If you’re too far, you’ll feel like you can hardly push off the wall. This will cause you to have little or no power as you leave the wall, leaving you underneath the water for a long time. Once again, you’ll have to hold your breath longer than you’ll want to. There’s also a good chance that your feet might hit low, which will push you towards the surface too quickly.
To adjust your distance if you’re too far from the wall, try kicking a little harder. Adding a stroke might work if you’re really far, but it also might get you too close to the wall. Kicking harder will get you closer to the wall if you just need a little extra boost.
Your feet will hit the center of the cross if you are the right distance from the wall. This will create a roughly 90 degree angle between your calf and your thigh. Think about it like this: If your feet hit the wall at about an ideal 90 degree angle, it will feel like you’re sitting in a chair. From this distance, you’ll bounce off the wall quickly and with little effort.