The butterfly technique video below explains each part of the stroke and what your body should be doing as you swim. Side and front view. bu©ery stroke swimming technique Bu©ery stroke is the most recent stroke, developed in the 1950's, and it is the second fastest stroke to Front Crawl. It really works! 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. Use the correct arm movement. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Then, both your arms will meet and connect to push off the wall in a streamline position. Do not turn your head to the left or right - it should be kept straight. 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. 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. 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. Also, make sure the distance between your arms as you enter the water is no greater than shoulder width apart as this will greatly decrease entry drag allowing you to cut through the water more efficiently. Single Arm Butterfly: In this drill, you can breathe either forward or to the side. Honestly, the best way to counter these cramps is to just to swim it off if bearable. More specifically, when your chest rises your hips should be at their lowest position, and when your chest falls your hips should be at their highest position, with your behind breaking the surface of the water. Imagine you… The breathing for butterfly stroke is explosive and happens the arms pull through and the head raises. For drills, float upright and do butterfly kick without arms while trying to stay afloat. 3,1 von 5 Sternen . This article has been viewed 819,741 times. This is the fastest way to get off a wall. Not doing a two hand touch will result in a disqualification. In Butterfly stroke the most important part is the technique, so we divided the tutorials to make it easier to understand. The butterfly stroke has a special place among the competitive swimming strokes. By signing up you are agreeing to receive emails according to our privacy policy. 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. It is sometimes referred to as "Fly" for short. Use a coach. Learning butterfly stroke just by reading about it will not work any more than reading a book will teach you to ride a bike. However, some swimmers who swim in the FINA World Cup do breathe to the side. To swim the butterfly stroke, start by extending your arms above your head so they're shoulder-width apart. The leg action comes from the hips. Also, do an open turn. Focus your eyes directly below you with a neutral neck position. Drills was given to enhance for training to hone better butterfly technique. What suggestions can we give our athletes to help them facilitate and improve their Dolphin kick? 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. Today, this isn’t the case, and it’s one of the reasons people can be resistant to working on improving it. Avoid breathing on every stroke, if possible. Although it is the second fastest stroke when done properly by a skilled athlete, it requires a very exact technique, strength and rhythm. Try breathe to every other stroke, or even less if possible. This is the pull. It is arguably the most aesthetically pleasing stroke, a balance between power and grace. As you approach the wall for the turn, your hands should touch simultaneously below, at, or above the surface like in breaststroke. Next, rotate your body on to its side by poking your hips and tucking your knees before planting your feet on the wall. Touching the bottom of the swimming pool helps push the head downwards and make the body follow it. You will be able to swim faster and find yourself getting tired less easily. How far apart should my arms be? 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. 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. You can do butterfly at any point of the pool, shallow and deep ends but not the toddler pool. Some competitive swimmers choose to breathe to the side. What is the most effective way to swim the butterfly stroke? 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. Then, with your palms facing outward, pull your hands toward your body in a semicircular motion. Although it is the second fastest stroke when done properly by a skilled athlete, it requires a very exact technique, strength and rhythm. Another common technique is breathing twice every three cycles – just use whichever you find most comfortable. 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. On every fourth kick, complete a single stroke with one arm, keeping the other arm pointing straight ahead. What is the relation between hand movement and leg movement? Incorrect butterfly technique can lead to problems in certain muscles and joints, such as the rotatory cuffs in the shoulders if done for long periods of time. Your body should be led by the crown of your head with your shoulders and hips horizontal. Practice drills that will strengthen and improve your kick, arms, breathing, etc. Don't bend your knees to replace your hips. It may be easiest to learn the butterfly stroke first wearing flippers, however a kickboard shouldn't be used as this gives the body the wrong shape, and doesn't represent how the body should be. The “fly” as it is affectionately called by swimmers, requires two dolphin kicks followed by simultaneous arm motion. Have a look… The butterfly stroke involves the movement of both hands simultaneously, and also in a symmetrical manner. It requires strength of body and endurance skills, which you should have been building up before through other strokes before attempting butterfly. Think of your body as a scale. Master the Butterfly, the most notoriously difficult swimming stroke, with all four of Speedo's superb training videos in one. Yet when you have mastered this stroke, swimming a few lengths of butterfly can be a lot of fun because … Learn good technique. Whenever I try to do the dolphin kick I feel my legs sink, and my body starts to sink with it as well. It will also make the butterfly stroke harder than it actually is. Try to keep your legs close together with your ankles relaxed. Remember to breathe every second or third stroke, fourth if you can manage! Originally, the stroke used today’s butterfly arm movement with a breaststroke kick. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Breathing to the side can help keep the body closer to the water but many swimmers find the neck twist uncomfortable. The mechanics of the butterfly stroke was explained clearly and concisely for ease of understanding the stroke. The primary power in a butterfly kick comes from the core and from the thighs, not from the calves. Next, quickly push your palms back through the water past your sides and hips, which will help propel you forward. All tip submissions are carefully reviewed before being published. A two handed touch. However, both kicks are not exactly the same - there is one small kick and one big kick. To learn how to perfect the butterfly stroke so you swim faster, keep reading! Forward breathing helps you work on breath timing. In a competition, remember to touch with two hands once you hit the wall, and push off. Practice moving your whole body in a wave-like fashion. Try to alternate between big kicks and small kicks, as described in the previous section, and to get a feel for the rhythm of the movement. 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. A good way to remember the pull and push sequence is to imagine making the shape of a large keyhole with your hands underwater. TIPS AND COACHING IN OUR FREE JUST SWIM MEMBERSHIP. Your front should rise naturally with the undulation of your body. Powerful downbeats of the feet then propel the body forward. August 11, 2019 / Butterfly Stroke, Butterfly Stroke Technique In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. 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. By using our site, you agree to our. Do a length using the same arm, then do a turn and use your other arm. Last Updated: August 19, 2020 In the dolphin kick, both legs do a simultaneous whipping movement, with the feet pointed. Swimming the butterfly stroke relies on precision timing. Recovery of the arms is aggressive as you stretch them back out in front of you to re-enter. The arms should stretch out in front of the body above the water surface and be led into the water by the thumb. It's really about keeping your momentum going. To get started: 1. Thanks to all authors for creating a page that has been read 819,741 times. Starting with your arms extended above your head (shoulder width apart), pull your hands towards your body in a semicircular motion, palms facing outwards. It uses muscles in the upper body to propel yourself through the water while the lower body dolphin kicks to keep your momentum going. After inhalation, quickly lower your head before exhaling quickly under the water through your mouth and nose. Still, knowledge is power, and the first step of getting better at your butterfly stroke is knowing where to start. A swim coach can walk you through the stroke in more detail. Head-Lead Body Dolphin: This is the first of our butterfly stroke drills.. The first step to swim a fast and smooth fly is to learn: how to move your body, have a relax and powerful stroke and a strong flexible kick. Should I finish with a one or two hand touch? Phelps’ butterfly technique is notable for the following reasons: He breathes every stroke. The butterfly stroke is one of the most difficult swimming strokes. If you push your chest up while you do the dolphin kick, your legs will lift and your body will follow. 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