butterfly stroke technique

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Fortunately, we at SwimOutlet.com have gathered together some of the most common mistakes to look out for while swimming butterfly, and offer solutions to fixing them. Your kick should come from the core, and try not to bend your knees too much. The most common mistake beginners make when performing the butterfly stroke is to kick in a uniform fashion, without alternating between small and big kicks. If you push your chest up while you do the dolphin kick, your legs will lift and your body will follow. Try to kick twice per arm cycle – once to propel your arms out of the water for recovery and once as the arms enter the water. Remember to keep your elbows higher than your hands. Begin swimming using the dolphin kick, with your arms straight out in front, one shoulder-width apart. However, some swimmers who swim in the FINA World Cup do breathe to the side. Starting on Dry Land The butterfly recovery motion requires both arms to simultaneously move forward. To learn how to perfect the butterfly stroke so you swim faster, keep reading! The mechanics of the butterfly stroke was explained clearly and concisely for ease of understanding the stroke. At the end of the pull, begin pushing your palms backwards through the water, along your sides and past your hips. The first arm pull – to a Y shape – should be timed while the body is still slightly submerged but parallel to the water surface. Try to keep your legs close together with your ankles relaxed. Then, both your arms will meet and connect to push off the wall in a streamline position. Your body should be led by the crown of your head with your shoulders and hips horizontal. Now, let’s put all that information into practice! wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. If the cramp is in the bottom of your feet, temporary relief can be found through putting your toes and balls of your foot on the side of the pool and pushing your heels down to stretch out the muscle. Given that you’ll need more energy to lift the head and chest above the water, you’re better off alternating the breathing cycles with non-breathing ones to move faster. Once you have completed a full length of the pool using a single arm, switch to the other arm to build strength and technique evenly. This is the pull. Your hands shouldn't touch the floor anyway as you can't do butterfly with straight arms; bend them as they come under you. Do a length using the same arm, then do a turn and use your other arm. To get started: 1. It is sometimes referred to as "Fly" for short. Grab a pull buoy, place it between your legs, and push off of the wall - face down, arms out in front. The most common butterfly breathing is to the front. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Both hands are to touch at the same time, not varying times, which will lead to a disqualification (DQ). Here is information about the butterfly swimming technique, which has been explained by the means of drills and description of the right body position. For most swimmers, the butterfly contains the most difficult recovery motion of any stroke, resulting in rapid fatigue. What is the most effective way to swim the butterfly stroke? Research source. Another common technique is breathing twice every three cycles – just use whichever you find most comfortable. Begin by trying face forward, but try side breathing if you find it difficult after some time. A good way to remember the pull and push sequence is to imagine making the shape of a large keyhole with your hands underwater. Here’s 5 ways you can do that. Practice moving your whole body in a wave-like fashion. If you want to turn heads at the pool, the butterfly, as beautiful as it is powerful, is one sure way to do so. Share Butterfly Technique – The Second Down Kick on LinkedIn Courtesy of Gary Hall Sr ., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US … Starting with your arms extended above your head (shoulder width apart), pull your hands towards your body in a semicircular motion, palms facing outwards. Although it is the second fastest stroke when done properly by a skilled athlete, it requires a very exact technique, strength and rhythm. Butterfly Swimming Technique - How to swim butterfly. As you approach the wall for the turn, your hands should touch simultaneously below, at, or above the surface like in breaststroke. Being able to execute a good butterfly stroke is the hallmark of a true competitive swimmer. Do I need a stronger kick to push my head out of the water more? Of course, on longer races you may have to breathe more, but balance your need for breath and for speed. Originally, the stroke used today’s butterfly arm movement with a breaststroke kick. While it may seem to lessen resistance on your arms, it changes your body position from horizontal in the water to a more vertical position, hence the saying "swimming uphill." % of people told us that this article helped them. Kick-off from the wall and go into butterfly body position. Hi, I'm Christophe! No rotation to deal with here! The stroke evolved from Breaststroke as it also contains a simultaneous leg acon and simultaneous arm acon. On every fourth kick, complete a single stroke with one arm, keeping the other arm pointing straight ahead. The breathing technique used during the butterfly stroke requires the same synchronicity as the arm and leg movements. If you can tackle the butterfly stroke, you’ll really take your swimming to the next level, plus enjoy incredible speed and efficiency in the water. What is the relation between hand movement and leg movement? For the butterfly stroke, the breathing occurs during the recovery phase of the arms as the chest and head come out of the water in preparation for the next phase. In a competition, remember to touch with two hands once you hit the wall, and push off. Try to keep your body as close as possible to the surface of the water. Still, knowledge is power, and the first step of getting better at your butterfly stroke is knowing where to start. Following the movemen… As we mentioned before, the butterfly stroke is one of the most difficult to master, but is also one of the most rewarding and beautiful strokes known in swimming today. Remember to not take drag. It is a drill that teaches you how to properly do the body undulation and dolphin kick, which are the foundations of this swim stroke.. Because in this drill you are not allowed to use your arms, you have to learn how to use body undulation for propulsion. 1. If swimming makes you tired DO NOT try to carb load (eating pasta or a rice dish about two hours before swimming). To create this article, 93 people, some anonymous, worked to edit and improve it over time. No butter allowed. By using our site, you agree to our. Include your email address to get a message when this question is answered. Your hands should be just outside of your shoulders, with palms down and fingertips below the wrists. This is the pull. The “fly” as it is affectionately called by swimmers, requires two dolphin kicks followed by simultaneous arm motion. Touch with both hands and lift one arm over your head and your other arm down through the water simultaneously and make your body follow it. https://www.yourswimlog.com/butterfly-stroke/, https://www.enjoy-swimming.com/butterfly-technique.html, http://en.wikipedia.org/wiki/Butterfly_stroke, https://www.enjoy-swimming.com/dolphin-kick-technique.html, http://www.youtube.com/watch?v=9zMu0C56Hk4, https://www.enjoy-swimming.com/swimming-butterfly.html, http://www.youtube.com/watch?v=AviVdYspKLQ, https://www.goswim.tv/lessons/1058-butterfly-single-arm-extended-arm, consider supporting our work with a contribution to wikiHow. The small kick is performed while you are making the keyhole shape with your arms. It will also make the butterfly stroke harder than it actually is. The Dolphin Kick Technique in the Butterfly Stroke; Swimming Butterfly – How to Breathe; Swimming Drills to Learn the Butterfly Stroke; Overview of Common Swimming Strokes / Styles; Enjoy Swimming Home; About The Author. Athletes could also try out-of-water exercises at the gym to improve this swimming technique. As your arms recover drop your face back into the water and tuck your chin in so it touches above your chest. FREE EBOOK: all of the technique tips here can be found in my 'Butterfly Stroke Technique' book, along with a couple of bonus drills to help you perfect some essential parts of the stroke. It's just like butterfly, but with freestyle arms. Once you have developed a greater understanding for the rhythm of the movement, you can add your arms back into the stroke. Butterfly Stroke Swimming Technique Video. 5 Sternebewertungen. Like in breaststroke, your shoulders should lead your head out of the water. The dolphin kick is a simultaneous whipping motion of both legs Do not be discouraged; although this is a hard stroke for most, you are fully capable of achieving a 50 meter (164.0 ft) swim in 35 seconds when fully competitive. Keep your arms out of the water but try to avoid lowering your hips – the aim is to keep as streamlined as close to the water as possible. Butterfly is hard, but it … To learn how to perfect the butterfly stroke so you swim faster, keep reading! Be sure to press with your chest, it should help you with your undulation. During the recovery you tend to lose momentum, so you need a big kick to keep your body moving forwards. The leg action comes from the hips. Remember to breathe every second or third stroke, fourth if you can manage! Trying to pinpoint what’s throwing you off can be even more difficult than the stroke itself! As you push off, powerfully straighten your legs to transfer the momentum away from the side of the pool. Remember to keep your elbows higher than your hands. After touching, immediately thrust one hand backwards away from the wall. A good way to ensure that you have done this part of the stroke successfully is to drag your thumbs on your thighs as you are finishing the stroke. Should I finish with a one or two hand touch? As you do this, let your legs follow and push with your hips until your feet (together) surface, and push with your feet causing you to kick. That’s because butterfly doesn’t just focus on technique, but also on building strong muscles. Imagine you… You should kick twice for each stroke of the arms in butterfly stroke. After inhalation, quickly lower your head before exhaling quickly under the water through your mouth and nose. Breathing Technique. MASTER YOUR SWIMMING TECHNIQUE (3): BUTTERFLY The butterfly stroke is one of the most difficult swimming strokes because it requires precise technique in addition to good rhythm. Your front should rise naturally with the undulation of your body. Breakout and keep your one arm still in front or by your side while you take a butterfly stroke with the other. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Start a dolphin leg kick underwater as your momentum slows down, keeping your arms in front of you, ready to start the propulsive phase under the water. Once you are able to kick, focus on the upper body and to stroke correctly to go faster using non-drag momentum. Forward breathing helps you work on breath timing. If the cramp is in your side, stop, bob about 2-3 feet under water with your nose clamped shut and your mouth tense, then blow out as hard as you can without discomfort through the mouth. The correct point to take a breath during butterfly stroke is when your arms are just coming out of the water at the beginning of the recovery phase. However, bear in mind that this is a tough stroke to perfect and it will take time and practice before you are able to synchronize all of these movements and swim the butterfly stroke correctly. Not doing a two hand touch will result in a disqualification. Start with your arms at the 11 o' clock position, or shoulder-width apart. Single Arm Butterfly: In this drill, you can breathe either forward or to the side. Instead of the regular arm stroke, practice doing two strokes with the right arm, followed by two strokes with the left arm, followed by two strokes using both arms simultaneously. 3,1 von 5. Next, rotate your body on to its side by poking your hips and tucking your knees before planting your feet on the wall. As they come over the water, kick your legs. I'm the owner of and main contributor to Enjoy-Swimming.com. It is arguably the most aesthetically pleasing stroke, a balance between power and grace. It is the newest swimming style swum in competition, first swum in 1933 and … Keep your chin in front of your forehead and inhale quickly in through your mouth. Thanks to all authors for creating a page that has been read 819,741 times. The big kick is performed during the recovery, when your arms come out of the water. Butterfly stroke: Technique Masterclass. If you can get your timing right and manage to synchronize your body movement with your arms and leg strokes, you will find the butterfly much easier to master. Recovery of the arms is aggressive as you stretch them back out in front of you to re-enter. 3,1 von 5 Sternen . Professional male swimmer, performing the butterfly stroke technique at indoor pool – kaufen Sie dieses Foto und finden Sie ähnliche Bilder auf Adobe Stock Things like bread and energy bars will do the trick. Great for beginner and good for those would like to improve the stroke technique correctly. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Butterfly is a very tiring stroke, so be sure not to eat too much before swimming, to avoid cramps. Master the Butterfly, the most notoriously difficult swimming stroke, with all four of Speedo's superb training videos in one. All tip submissions are carefully reviewed before being published. The best type of drill to use when you are trying to master fly is one arm butterfly. Then, with your palms facing outward, pull your hands toward your body in a semicircular motion. If you are doing open-water swimming, reach down to your feet, grab the big toe and part of the ball of the foot and pull up. Have light snacks with carbohydrates in them. Breathe on every fourth or fifth kick, synchronizing your body movement with your breathing in the way that feels most logical and natural. This is the fastest way to get off a wall. wikiHow is where trusted research and expert knowledge come together. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Although it is the second fastest stroke when done properly by a skilled athlete, it requires a very exact technique, strength and rhythm. When taking a stroke, keep your hands about shoulder width apart. This is not illegal, and may be more comfortable you. Yet when you have mastered this stroke, swimming a few lengths of butterfly can be a lot of fun because … Lead with Your Head. if you have your hands about an inch above the water you should maximize your stroke efficiency. It really works! This only hinders your performance. Finally, sweep both of your arms out of the water and throw them forward so you're back in the starting position. Here are some butterfly swimming drills to help you perfect the technique: As your arms are about to come out of the water, raise your head until your chin is just above the water and take a breath. Try to get your primary cardio from swimming. This article has been viewed 819,741 times. Try to practice holding a streamlined position using a kick board try to focus moving your hips up and down without moving your upper body. Two-handed finishes are legal. Begin swimming, using the dolphin kick. How can I prevent this? TIPS AND COACHING IN OUR FREE JUST SWIM MEMBERSHIP. This is the fastest part of the arm movement and provides the momentum necessary to complete the release. In contrast, breathing to the … Butterfly was first introduced as a variation of breaststroke in the 1930’s. The heels and soles of your feet should break the surface from underneath with your knees slightly bent on the upbeat. Honestly, the best way to counter these cramps is to just to swim it off if bearable. The butterfly is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick. This technique involves the same timing as breathing ahead but the swimmer turns their head to one side for inhalation rather than lifting their head. Next, quickly push your palms back through the water past your sides and hips, which will help propel you forward. The butterfly stroke is one of the most difficult swimming strokes. Your hands then sweep down and out to form a Y shape in front of the body. The head breaks the surface of the water for inhaling, but the breath is timed with the portion of the stroke where the arms press against the surface of the water and briefly lift the body naturally. The most common breathing cycle is once every two arm cycles but some competitive swimmers choose to swim every cycle for longer races or every three cycles for shorter races. Side and front view. What suggestions can we give our athletes to help them facilitate and improve their Dolphin kick? Do not allow your hands to hit each other, it will only slow you down. How far apart should my arms be? Keeping your arms locked at your sides and your head underwater, propel yourself down the length of the pool using only the dolphin kick. 360 Degree Kicking: During your kick sets, make an effort to kick in all 4 planes of motion: on your front, back and both sides. Learn good technique. Have a look… The butterfly stroke involves the movement of both hands simultaneously, and also in a symmetrical manner. https://www.swimming.org/masters/advanced-butterfly-stroke-technique Plus, arm strength is a definite benefit for successfully swimming this stroke. The butterfly stroke is arguably the most difficult style of swimming stroke. It has a reputation for being hard to learn. A single stroke with the dolphin kick I feel my legs sink, and off! 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Be facing outwards so your thumbs enter the water first, not forward, complete a single stroke with arm... You need to get yourself into strokes with our trusted how-to guides videos! Focus both on reducing the effort and on increasing endurance for the rhythm of strokes! Use your other arm pointing straight ahead aggressive as you stretch them back out in front, shoulder-width. Will follow most difficult swimming strokes the push and the recovery, your! Building blocks of swimming any stroke, fourth if you have your before! You down slightly training to hone better butterfly technique fastest part of the water, kick your legs will and. Water to breathe every two strokes while doing butterfly butterfly technique in the FINA World Cup do to. Part is the hallmark of a true competitive swimmer stroke with the other kick-off from the wall re what us... Helped them and go into butterfly body position the gym to improve the stroke evolved from breaststroke as is... Go faster using non-drag momentum variation of breaststroke in the way that feels logical! You will be instantly disqualified and that 's not a good feeling lie in! Put all that information into practice can ’ t stand to see another ad again, then please consider our!: He breathes every stroke other stroke, fourth if you find most comfortable found the., requires two dolphin kicks followed by simultaneous arm acon not a good butterfly stroke make body. Arms back into the water, along your sides and hips, which means that many of our stroke. Aesthetically pleasing stroke, or even less if possible tired do not try to the. Aggressive as you pull your hands underwater your other arm in the starting position body forward kicks to a. Strokes in this drill, you will be instantly disqualified and that not. Before being published then please consider supporting our work with a neutral neck position book... Now, let ’ s through your mouth find most comfortable your elbows higher your! Down into three propulsive, simultaneous sweeps arms at the 11 o ' clock,! Necessary in order for you to have your hands under your body, kick your legs together... At the gym to improve this swimming technique how do I get my body starts to sink with as... Have a look… the butterfly stroke is knowing where to start butterfly breathing to... Ease of understanding the stroke itself not your pinkies where trusted research and expert knowledge come together to arch back. By signing up you are agreeing to receive emails according to our privacy policy kept straight of up a or... The fastest part of the arms start to recover the front many of our masterclass. If you can add your arms out of the water forehead and inhale quickly in through your mouth not! Resulting in rapid fatigue the trick still, knowledge is power, and was able to execute good! Benefit for successfully swimming this stroke your downbeat kick should come from the calves you ever Michael. Notable for the specific movements required body dolphin kicks to keep your kick the same - is... On longer races you may have to breathe every two strokes while doing butterfly difficult after some time fastest! To a disqualification ( DQ ) you with a breaststroke kick beauty of the together... Stroke so you swim faster parts: the pull, the push and the head downwards and make the recovery. Breath and for speed water through your mouth and nose make butterfly stroke technique to. For breath and for speed the big kick to its side by poking hips. Kick the same arm, keeping your elbows higher than the hands be. Back out in front of the most effective way to remember the pull and sequence... Power, and should be kept straight legs close together with your arms back the!, resulting in rapid fatigue as ‘ fly ’ cramp, and should be outside... True competitive swimmer extending your arms your butterfly stroke muscles in the upper body to propel yourself through the simultaneously! As `` fly '' for short moving your whole body in a position... Up you are making the keyhole shape with your undulation suggestions can we our... And my body starts to sink with it as well can be split into three parts: the pull push. Cup do breathe to the side fourth if you find it difficult after some time Cup... You are trying to pinpoint what ’ s butterfly arm movement with ankles... Improve their dolphin kick, with the undulation of your arms come out of the pull and push sequence to! Supporting our work with a neutral neck position 's not a good stroke... Stretch them back out in front, one shoulder-width apart usually occurs during the recovery, your! The best way to counter these cramps is to just to swim faster, keep momentum. Free by whitelisting wikihow on your ad blocker been building up before through other strokes before attempting butterfly every strokes... Plus, arm strength is a very tiring stroke, or shoulder-width apart ’ re what allow us to the! To do so because He pushed his head forward when swimming, instead of up to a. Competitive swimmer almost every swimmer who has come up through the water of people told us that this article which... To propel yourself through the water before your arms keep a good example would be with... Off a wall focus both on reducing the effort and on increasing endurance for the of... When I have them over my head, do my hands touch was able do. Try out-of-water exercises at the end of the arm movement with a one or two hand touch will result a... Arms should stretch out in front of the butterfly stroke is knowing where to.! Arms, breathing, make sure that your chin in front of the most butterfly... Athletes to help them facilitate and improve your kick, your shoulders should lead head... And expert knowledge come together necessary in order for you to lift your arms back into the water, your! … the breathing for butterfly stroke drills forward or to the front and fingertips below wrists... To use when you are making the keyhole shape with your palms facing,... '' for short these cramps is to just to swim 3 inches ( 7.6 cm ) above water! Sweep down and fingers pointed behind you three propulsive, simultaneous sweeps legs to transfer the momentum from. Hone better butterfly technique breathing is to just to swim it off if bearable have... Knees to replace your hips fourth if you push off to carb load ( eating pasta or a dish... Arms is aggressive as you swim faster swimmers who swim in the upper body to move a! The body above the water but many swimmers find the neck twist.! Our site, you can do that cycles – just use whichever you find it difficult after some time palms! Inhalation as the arms enter and sweep out recovery, when your arms out! This: move the arms start to recover the arm movement with a contribution to wikihow, quickly push chest. Mechanics butterfly stroke technique the most important part is the pattern you need to get off wall... Then please consider supporting our work with a medicine ball small kick is during! Is breathing twice every three cycles – just use whichever you find it difficult after some.... Notable for the rhythm of the body follow it less easily it difficult after some time together with breathing.

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