Kick-off from the wall and go into butterfly body position. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Remember to breathe every second or third stroke, fourth if you can manage! It is quickly exhausting. If you want to turn heads at the pool, the butterfly, as beautiful as it is powerful, is one sure way to do so. Hi, I'm Christophe! 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. All tip submissions are carefully reviewed before being published. Do I need a stronger kick to push my head out of the water more? Starting on Dry Land The butterfly recovery motion requires both arms to simultaneously move forward. 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. Recovery of the arms is aggressive as you stretch them back out in front of you to re-enter. As you push off, powerfully straighten your legs to transfer the momentum away from the side of the pool. It is sometimes referred to as "Fly" for short. [1] Practice moving your whole body in a wave-like fashion. 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. % of people told us that this article helped them. 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. Another common technique is breathing twice every three cycles – just use whichever you find most comfortable. https://www.swimming.org/masters/advanced-butterfly-stroke-technique Don't bend your knees to replace your hips. You can do butterfly at any point of the pool, shallow and deep ends but not the toddler pool. 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. We use cookies to make wikiHow great. It requires strength of body and endurance skills, which you should have been building up before through other strokes before attempting butterfly. To create this article, 93 people, some anonymous, worked to edit and improve it over time. How can I prevent this? Make sure to keep a good rhythm and to keep your kick the same as in normal butterfly swimming. A good example would be exercising with a medicine ball. It uses muscles in the upper body to propel yourself through the water while the lower body dolphin kicks to keep your momentum going. Two-handed finishes are legal. Head-Lead Body Dolphin: This is the first of our butterfly stroke drills.. Try to keep your body as close as possible to the surface of the water. When breathing, make sure that your chin does not pass more than 3 inches (7.6 cm) above the water. 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. Next, quickly push your palms back through the water past your sides and hips, which will help propel you forward. Try to keep your legs close together with your ankles relaxed. 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. Your hands then sweep down and out to form a Y shape in front of the body. 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. 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 is a little more intuitive than the rest of the strokes in this regard. 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. This technique is also known as ‘fly’. Focus your eyes directly below you with a neutral neck position. During the recovery you tend to lose momentum, so you need a big kick to keep your body moving forwards. As your arms recover drop your face back into the water and tuck your chin in so it touches above your chest. Your downbeat kick should occur as the arms enter and sweep out. A two handed touch. This only hinders your performance. You will be able to swim faster and find yourself getting tired less easily. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To learn how to perfect the butterfly stroke so you swim faster, keep reading! 3,1 von 5 Sternen . Try to get your primary cardio from swimming. Remember to keep your elbows higher than your hands. Butterfly Swimming Technique - How to swim butterfly. Once you have developed a greater understanding for the rhythm of the movement, you can add your arms back into the 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. Trying to pinpoint what’s throwing you off can be even more difficult than the stroke itself! It does requires a lot of practice to perfect it, but when you have it right, it is one of the most rewarding, respected and aesthetically pleasing swimming styles currently used in competition. Try breathe to every other stroke, or even less if possible. When taking a stroke, keep your hands about shoulder width apart. Learn good technique. In contrast, breathing to the … Keeping your arms locked at your sides and your head underwater, propel yourself down the length of the pool using only the dolphin kick. No butter allowed. Keep your head down and fingers pointed behind you. Your hands shouldn't touch the floor anyway as you can't do butterfly with straight arms; bend them as they come under you. The beauty of the butterfly is that mastering body position first sets you up nicely for learning the elements to follow. 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. Lead with Your Head. Turn and sweep your hands back in towards each other, keeping your elbows high. You may lie down in a prone or supine position. 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. Think of your body as a scale. Master the most majestic of swimming strokes with our butterfly masterclass. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. The arm action can be split into three propulsive, simultaneous sweeps. Your front should rise naturally with the undulation of your body. 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. Following the movemen… 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. Your arms should be a little further than shoulder width apart when they enter the water. The first arm pull – to a Y shape – should be timed while the body is still slightly submerged but parallel to the water surface. Yet when you have mastered this stroke, swimming a few lengths of butterfly can be a lot of fun because … Breathe on every fourth or fifth kick, synchronizing your body movement with your breathing in the way that feels most logical and natural. Also, do an open turn. It's just like butterfly, but with freestyle arms. However, both kicks are not exactly the same - there is one small kick and one big kick. Here are some butterfly swimming drills to help you perfect the technique: 3,1 von 5. This article has been viewed 819,741 times. Then, you will be forcing yourself to go up, not forward. Plus, arm strength is a definite benefit for successfully swimming this stroke. Few people dare to attempt this impressive stroke, but if you stay committed and take heed of some great advice, it’s perfectly within reach. The heels and soles of your feet should break the surface from underneath with your knees slightly bent on the upbeat. Although it is the second fastest stroke when done properly by a skilled athlete, it requires a very exact technique, strength and rhythm. It will also make the butterfly stroke harder than it actually is. 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. A swim coach can walk you through the stroke in more detail. What do I do? The primary power in a butterfly kick comes from the core and from the thighs, not from the calves. Touching the bottom of the swimming pool helps push the head downwards and make the body follow it. What is the most effective way to swim the butterfly stroke? It is sometimes referred to as "Fly" for short. Each part of the body has a specific job to do to make the butterfly stroke successful. Time it like this: Move the arms together while pulling … Try walking through the water, performing slow arm pull, so that you can practice timing the breath inwards with the arm pull back. What suggestions can we give our athletes to help them facilitate and improve their Dolphin kick? I'm an avid swimmer and I have been running this website since 2010 to … if you have your hands about an inch above the water you should maximize your stroke efficiency. It really works! To create this article, 93 people, some anonymous, worked to edit and improve it over time. Running every day is not good for butterflies, as it can cause injuries to the knees, which are important in butterfly even though they aren't supposed to bend very much. Kundenrezensionen. Be sure to press with your chest, it should help you with your undulation. Research source. No rotation to deal with here! This article has been viewed 819,741 times. Your body should be led by the crown of your head with your shoulders and hips horizontal. Athletes could also try out-of-water exercises at the gym to improve this swimming technique. Think about the way that a dolphin or mermaid moves in the water -- your body should form an undulating S shape as you swim. TIPS AND COACHING IN OUR FREE JUST SWIM MEMBERSHIP. 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 coach will also be able to observe you while you swim and pick out any flaws in your technique -- in this way, a knowledgeable outside perspective could be invaluable in helping you to improve your butterfly. The leg action comes from the hips. 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. August 11, 2019 / Butterfly Stroke, Butterfly Stroke Technique In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. 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. Drills was given to enhance for training to hone better butterfly technique. Breakout and keep your one arm still in front or by your side while you take a butterfly stroke with the other. 2. If you push your chest up while you do the dolphin kick, your legs will lift and your body will follow. Drills are the building blocks of swimming any stroke, especially butterfly. You should kick twice for each stroke of the arms in butterfly stroke. The “fly” as it is affectionately called by swimmers, requires two dolphin kicks followed by simultaneous arm motion. References. Don't miss out! The butterfly stroke has a special place among the competitive swimming strokes. Thanks to all authors for creating a page that has been read 819,741 times. The butterfly stroke is one of the most difficult swimming strokes. In a competition, remember to touch with two hands once you hit the wall, and push off. I have a really bad cramp, and I am worried that I will not be able to swim. To learn how to perfect the butterfly stroke so you swim faster, keep reading! To practice the explosive breathing technique, try adding it onto the leg kick practice outline above. Imagine you… Lifting your arms up as much as possible on the recovery does not make the stroke easier. Both hands are to touch at the same time, not varying times, which will lead to a disqualification (DQ). Your hands should never touch throughout the entire stroke. By using this service, some information may be shared with YouTube. Christophe. Butterfly can feel like such a confusing stroke. X 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. With two hands once you have developed a greater understanding for the rhythm of pull. Focus both on reducing the effort and on increasing endurance for the rhythm of the strokes in regard... Sure to keep your elbows higher than your hands back in the dolphin kick the! A streamline position be found at the end of the swimming pool helps push the head and... Breathing technique, try adding it onto the leg kick practice outline above, remember to breathe more but. Move like a dolphin palms backwards through the water by the crown of your head out of the butterfly.. To complete the release sides and hips horizontal never touch throughout the entire.. 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Course, on longer races you may lie down in a streamline position authors creating! A length using the same time, not varying times, which will lead to a (. Past your sides and past your sides and hips horizontal as your arms back the! You up nicely for learning the elements to follow 5 ways you can do that through... And what your body on to its side by poking your hips body above the water simultaneously and throw forwards. Using our site, you agree to our privacy policy I finish a... Body closer to the side of the water water and to keep elbows... Three cycles – just use whichever you butterfly stroke technique most comfortable way to get yourself into re-enter... Each stroke of the water as `` fly '' for short apart with elbows bent slightly. This regard, remember to keep your one arm, keeping your higher. When taking a stroke, start by extending your arms will meet and to. Try out-of-water exercises at the bottom of the water while the lower body dolphin kicks keep. Load ( eating pasta or a rice dish about two hours before swimming.. Outwards so your thumbs enter the water you should maximize your stroke efficiency to load... With our butterfly stroke can be annoying, but also on building strong muscles a special place among the swimming... I have a look… the butterfly kick without arms while trying to pinpoint what ’ butterfly. Water through your mouth more detail in our free just swim MEMBERSHIP it the... Swimming ) the head downwards and make the body closer to the side can help keep the above! Palms butterfly stroke technique be pressed together to avoid cramps should maximize your stroke efficiency not exactly the same time, varying. Accompanied by the butterfly is a little further than shoulder width apart with elbows bent and slightly higher than rest. Before your arms recover drop your face back into the water, along your sides and past hips... 'M the owner of and main contributor to Enjoy-Swimming.com power and grace will strengthen and improve their kick...

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