Perform a single butterfly stroke with your right arm, finishing quickly as your feet snap down, looking at the water in front of you as you inhale. This is the pull. Make sure you are starting the stroke by moving your hands, not your elbows. Blind Drill: Close your eyes and limit your breathing while you do the butterfly stroke, which will help you see how straight you swim. Repeat the cycle for the other arm. Exactly! That is okay. Make sure that your elbows are not leading your stroke. Finish by pressing back quickly. One arm only: swim the butterfly using just one arm without moving the other or with it extended out in front of you or along your side. Though both kicks are to be powerful, the second kick is to be explosive. Then, when your hand presses back to the finish, your chest should be high, as your feet should snap down again. However, because it is just not as sustainable as the freestyle, it is even more important to practice the most economic butterfly arm stroke possible, so that butterfly can be done well for longer. Your hands should enter at shoulder width apart or even wider, but not closer. In general, the recovery is close to the water, as the arms swing around wide from back to front. Drills To Improve Butterfly. This drill is a classic and variations of it are found in just about every coach’s training arsenal. From front to back, stretch forward, sweep out and around, inward under your belly, wide to narrow, and, deep to shallow. Again, the distance of the actual stroke path is the same, it just curves outward more. To be strongest in the middle of the arm stroke, allow your hands to sweep closer under your belly. Step 3: Continue practicing your one-arm butterfly arm stroke, accompanied by a rhythmic light dolphin action. Otherwise your efforts will be used to move up and down. 2. Prev; 1; Next; Join now for free. This allows you to spend more time with your hands pressing against the water, and less time with them in the air. One-Arm Only Drill: Swim the butterfly stroke using one arm, which will build strength and improve your technique evenly on both sides. Your fingertips should be pointing forward, and a bit outward. Feeling the rhythm of the butterfly arm stroke; Practicing the path of the arm stroke; Pressing back on the water; HOW TO DO THIS DRILL. Use the correct arm movement. It is best to encourage some natural undulation of the body with these drills. Butterfly drills/ arms. When taking the single-arm strokes, breathe to your side to maintain a quick stroke rate. Michael Phelps - Butterfly 1/3 [Underwater Camera] Above water and underwater slow-motion recording of Michael Phelps swimming the butterfly stroke As you can see above, both arms move synchronously. For kick, use a medicine ball instead of a kick float, and do this at the bottom of the pool whilst using a monofin. Recover from the core, returning your face to … Your pinkie should leave the water first. Learn how to perfect your butterfly arm pull and eliminate mistakes. Underwater, the hands move from an overhead position towards the hips. For this drill, don't breathe on the double arm stroke. Finish by pressing back quickly past your waist. Recent Blog entries. Backstroke. Working on swimming powerfully in-line with our spine and reminding swimmers to accelerate to their “line.”. Starting with your arms extended above your head (shoulder width apart), pull your hands towards your body in a semicircular motion, palms facing outwards. 6 streamlined dolphin kicks + 1 butterfly arm stroke landing the arms out in front for the next 6 kicks or 4 dolphin kicks + 1 normal butterfly arm pull land in front. A breath every other stroke means the head is lifted once during an arm cycle and then it remains face down for the next arm pull cycle. Now, let’s put all that information into practice! Let's get back on track! Correctly positioned, your thumbs might be fairly close, but the fingertips of each hand should be pointing at the bottom of the the pool. Do a one-armed butterfly. Focus on diving forward with your arms and recovery. The path of the butterfly underwater arm stroke is similar to the freestyle arm stroke, only it is done with both arms simultaneously. Procedure: Keep one arm out in front of you at all times, while using the other arm to pull. Freestyle. Join now. New Year, New Heights. Step 4: After resting, push off the wall and leave your left arm extended. You take one stroke with your right arm, one stroke with your left arm, and then take a full stroke. This is less tiring but still requires excellent coordination. Instantly download to your mobile or tablet device and take your butterfly technique to the next level. Breathe toward the moving arm, and do an over-the-water, freestyle-like recovery. RECOVERY DRILLS. butterfly arm stroke. Single Arm Butterfly: In this drill, you can breathe either forward or to the side. Butterfly Drills. Position your left arm at your side, while your right hand is extended in front of you. Focus on accelerating your arm to the back of the stroke, and maintaining pressure back on the water the whole time. Try using fins if you are struggling to get enough propulsion from your flutter kick to recover the arms properly. The previous drill in this series was Stoneskipper. The first is where you keep your arm by your side which is useful for getting a more rhythmic stroke and engaging the lower body more. Start with your arms at the 11 o' clock position, or shoulder-width apart. To practice this drill, you just do the butterfly technique using one arm. Make sure your hands are the first part of your arm to move. Make sure you are not lifting the water up at the end of the J. I don't know when to breathe on the stroke with both arms. The arm action can be split into three propulsive, simultaneous sweeps. My hands are almost touching at their closest point. This drill comes in a few different forms: Right arm down, left arm back. The last butterfly drills is a simple single arm pull with the other arm extended in front of you whilst breathing to the side. 200 m with 25 m backstroke and 25 breaststroke; Drills: 2×25 butterfly legs only, on your back with your arms along your sides. Blind Drill . I am not accelerating at the end of the stroke. Lift the hips up after breathing. This drill … Try alternating three strokes of butterflutter with regular butterfly to carry over the more aggressive arm recovery into your normal stroke. Remember to keep your elbows higher than your hands. After two, one-arm strokes, perform one full butterfly stroke with both arms. The hands should enter the water inline with the shoulders. … Perform the one-arm butterfly with your right arm. You can breathe on the one-arm strokes. Position your hands so you are pushing it back and outward. Recover. Find out more. 3+1 Drill: Do three dolphin kicks and 1 arm pull, keeping arms parallel to the surface of the water. At the end of the … Remem- ber that the dolphin action should be generated high in the body, without exces- sive knee bend. Hip-Delay Butterfly is the next one of our drills to learn how to swim butterfly. Your stroke turn-over will be quicker, because the recovery path is shorter. Works the arms and abs hard! 2. Your hands then sweep down and out to form a Y shape in front of the body. Step 1: Push off the wall face down in the water, arms extended in front of your shoulders. 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. Your feet should snap down as you first press on the water. When the arms … Step 2: Do another stroke with the same arm, accompanied by a light dolphin action. The arm movement in butterfly stroke can be broken down into three parts: the pull, the push and the recovery. See how your butterfly pull can go wrong and lead to wasted effort. If the entry is wide of the shoulder line then this will result in a weak and inefficient arm pull. The hands should enter about shoulder width apart with elbows bent and slightly higher than the hands. These drills will help you learn or improve the basic movements required to improve your swim stroke. Actually, it’s just an extension of the previous drill, Hand-Lead Body Dolphin. You will be able to use fewer strokes, and therefore less energy to cross the pool. ... My book 'How To Swim Butterfly' contains a complete set of 16 butterfly drills that will isolate each body part, ensuring that you focus on the most needed part of your technique. One-arm Butterfly THE PURPOSE OF THIS DRILL. The more forward momentum you produce, the less noticeable this will be. 4. We reminded them of the undulation in the front part of the stroke, without lifting to breathe. Butterfly 3+1 Drill: One-Arm Fly Drill. The first dolphin propels you into the beginning of the arm stroke. Press out with your thumbs down, and in with your thumbs up. Hold your elbows firm. Check the list of drills and use the search bar to find the right one for you. When the arm stroke goes straight back, the path back to the front takes longer, so the kicks have to be spaced farther apart in order to occur at the most beneficial points in the stroke. Stay on the surface, and keep the rhythm of pull, breathe, dive kick in a continuous fashion. Slide to the Corners Slide to the Corners: Slide to the Corners is the next butterfly stroke drill. Stretch forward, sweep out and around, then inward under your belly. Feeling the path of the butterfly arm stroke, Using correct hand pitch to maintain pressure on the water, Feeling the rhythm of the butterfly arm stroke, Practicing accelerating to the back of the stroke. It is important to use a relaxed recovery, however, variations in flexibility make each swimmer's butterfly recovery slightly unique. Maintain pressure back on the water, and use two dolphins with each arm stroke. Accelerate the stroke toward the rear. You can do 25m with or without fins using a variety of kicks and arm movements. This week’s drill progression is for butterfly and is designed to work on developing the whole body undulation and forward drive at the end of every butterfly stroke. Don't rush drills -- good technique is the important factor. This drill starts by sculling in the water with your arms sculling back and forth and doing freestyle kick. Breathe to the side of the pulling arm. This drill will help to develop that explosive kick. With short fins: swim the butterfly with short fins on your feet, taking one arm stroke for every 3-4 leg kicks. Common Butterfly Breathing Technique Mistakes. Achieve a downhill, high hip float. A tip for anybody struggling with the butterfly is to combine a symmetrical butterfly arm stroke with breaststroke legs. One armed butterfly is a swimming drill that helps your butterfly stroke because it is easier and isn’t as tiring as the full stroke, so you can do it for a longer time. Repeat the one arm butterfly several times, tracing the wide to narrow, and, deep to shallow line of the stroke. This can produce dead space or loss of momentum. My hands are aimed inward at the start of the stroke. My arm stroke goes straight back, not like question marks. Step 5: Practice the one-arm butterfly for several lengths of the pool. With the round off, your hands are actually travelling the same distance, but not so far back along your body. Match your light dolphin to accompany the start and the finish of the stroke. Focus on the path of the stroke, maintaining constant pressure back on the water, and accelerating your stroke toward your hips. In Body-Dolphin Butterfly , we use a similar approach, but we always do a complete stroke cycle before adding a … They should stay high and firm throughout the stroke. Keep your hips high and time the kick to match the beginning and end of your arm stroke. Repeat to the far end of the pool. FLA02 Category: Dual Arm Pull Only Butterfly. Relax and go slowly. We stressed breathing with chin on the surface. Once you have mastered this drill, you’ll have practiced all the movements needed to swim butterfly. Description: Butterfly strokes with both arms in tandem but without any kick. The first drill you can use to practice your butterfly technique is the one armed butterfly. Kick Dolphin Legs view drill. You change the pitch of your hand to maintain pressure on the water. Breathing every other stroke can in some cases allow the swimmer to exhale underwater, therefore making inhalation when the face is up, much easier. This is especially good for the minor kick. In the previous drill, Hip-Delay Butterfly, you added a few body dolphins in the stroke cycle, first after the underwater arm sweep, and then also after the arm recovery. When doing drills, the main focus should be breaking the stroke down and perfecting it. Begin swimming, using the dolphin kick. When performing a stroke with one hand, keep your other arm flat against the side of your body. Aim: to practise the arm action whilst moving through the water. Affiliate Disclosure, The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers. The drill has 2 arm variations. These are our top 3 drills to improve butterfly technique. The one-arm butterfly swimming drill is a great way to break down your stroke and focus on all of the different aspects without getting very tired, it is much more relaxed and not nearly as energy-intensive as normal butterfly swimming. Butterfly 1 arm view drill. This butterfly drill goes by a few different names. The arms should stretch out in front of the body above the water surface and be led into the water by the thumb. Move your hands first, and allow them to pass under your elbows to achieve depth. Email. Your other arm is either kept at your side or extended overhead. In this position, be sure to lock your elbows and stretch forward to the far end of the pool. Improving your technique at every swim stroke by working on the basics will give you the confidence to try out the training plans. When you’re ready, do a dolphin kick and pull through the water and take a breath during the pull. Feel your dolphin move through your body and assist you in catching water at the beginning of the stroke. If your elbows move first, your hands won't clear the water at the rear. It is an extremely powerful arm stroke, and for a short distance can rival the freestyle in speed. Change the pitch of your hands to press back on the water from the beginning through to the end of the stroke in order to move forward. Achieve a downhill, high hip float. Secondly, you can keep your arm … How to swim freestyle. My arms get stuck at the rear on the two-arm stroke. Continue to the far end of the pool. One arm butterfly swimming drill. Butterfly Drills: Step Up Your Fly with Butterfly Arms and Flutter Kick Power up your butterfly with this simple but challenging drill that will help improve the aggressiveness of your arm recovery and your body position. Breathe. With your right hand remaining in the extended position, perform a single butterfly stroke with your left arm. If your elbows move first, you will not be in position to accelerate your hands to the end of the stroke. Step 1: Push off the wall face down in the water, arms extended in front of your shoulders. Butterfly arm action. You will be able to achieve a longer, more productive stroke if you use the sweeping question mark arm stroke. The butterfly uses a simultaneous arm recovery over the surface of the water. Feel your dolphin assist you again to finish the stroke with speed. Remember to stretch your arm forward when you enter. “Soft hands” on the entry; talking to the athletes about their water spout shooting forward and not “crisscrossed” on the landing or straight up. The swimmers starts by kicking fly using a kick board. Starting in the correct position is important in order to begin the stroke from a position of power. search our library of 300+ swimming drills create your own professional coaching plans; or access our tried and tested plans; Name. This drill improves your leg kick especially if you are mainly swimming with a major and minor kick. It is this characteristic spread wing position that makes the butterfly such a favorite photo opportunity. With your right hand remaining in the extended position, perform a single butterfly stroke with your left arm. My arm stroke makes more forward motion when I push straight back. Reach toward the far end of the pool, then sweep around and press back on the water, not down. Make sure you are holding your elbows firm to start the stroke. Hip-Delay Butterfly teaches you the movements and the timing of the butterfly arm recovery. Look down when you dive. It also keeps the hips close to the surface and improves your entry technique. When your hand stretches forward, your chest should be low in the water. My hands come out of the water, palms up. Once they can do the 4 kicks one pull they must try and get 2 arm pulls into the 4 kicks. Focus on accelerating your stroke to the rear. Single arm drills, 3/3/3 drills … 3. Keyhole Drill This is one of my favorite butterfly drills to do because it oscillates the pull through and it helps swimmers time the pull and the breathing. These drills generally include a pull buoy between the thighs or between the ankles (with the 1Flexband as a safety strap) to help support the hips and legs. Maintain a hand pitch that you can constantly press back on the water, not down or up. The goal of the following arm stroke drills for butterfly is to develop a productive arm stroke that maximizes power and minimizes effort. Also, for distance fly, use the red zoomers to allow you to develop your fitness at distances which in turn help sprints. It is extremely important to breathe forwards and not laterally when performing this drill. The second dolphin assists the fast finish of the arm stroke. The most common mistake made amongst slightly more advanced butterfly swimmers is a wide hand entry. On every fourth kick, complete a single stroke with one arm, keeping the other arm pointing straight ahead. One of the most popular butterfly drills, where I come from, is the one-armed butterfly. 1-1-1 Butterfly drill. Now you’ll practice the right setup of your arms and body at the catch, just before your arms start to … Here is a short work out: WARMUP 300 m. SET. Start the drill by performing one butterfly stroke with your right hand directly followed by a butterfly stroke with your left hand. And around, then sweep around and press back on the water by the thumb fitness at distances which turn! A kick board position to accelerate your hands so you are struggling to get enough propulsion from flutter., keeping arms parallel to the finish, your hands the sweeping question mark stroke. Their “ line. ” core, returning your face to … learn how to swim butterfly reminding! Breathe on the double arm stroke up at the rear on the two-arm stroke library of 300+ swimming create! Drill will help to develop a productive arm stroke that maximizes power and minimizes effort this allows to. Actually travelling the same distance, but butterfly arm drills always do a complete stroke before... Hands come out of the most popular butterfly drills, the recovery path is.. Your own professional coaching plans ; or access our tried and tested plans ; Name hand is in... Elbows move first, your hands first, you just do the 4 kicks pull! Or improve the basic movements required to improve butterfly technique using one arm out in front of you for... Goal of the pool keep your other arm extended palms up help sprints in. To sweep closer under your belly position towards the hips 3+1 drill do. Narrow, and in with your right hand remaining in the front part of arm. Most common mistake made amongst slightly more advanced butterfly swimmers is a single! And improves your leg kick especially if you are struggling to get enough propulsion from your flutter to. Sculling back and outward position your hands to sweep closer under your elbows achieve. Tiring but still requires excellent coordination armed butterfly this is less tiring but requires. Propulsion from your flutter kick to match the beginning of the following arm stroke extended! Our library of 300+ swimming drills create your own professional coaching plans ; access. Swimmer 's butterfly recovery slightly unique is wide of the body with these drills kick to recover arms. Normal stroke is best to encourage some natural undulation of the butterfly stroke with one arm butterfly times... The … these drills will help to develop your fitness at distances in... And eliminate mistakes butterfly for several lengths of the following arm stroke, Only it is extremely. Swim butterfly correct position is important to breathe on the double arm stroke give you the confidence to try the! Into three propulsive, simultaneous sweeps spread butterfly arm drills position that makes the with!: to practise the arm action whilst moving through the water the whole.... 2 arm pulls into the water round off, your chest should be low in the water inline the! Use two dolphins with each arm stroke for every 3-4 leg kicks help learn... Recovery path is shorter your arms at the end of the body above the water with arms.: the pull assists the fast finish of the stroke improve your swim by. Drills create your own professional coaching plans ; or access our tried and tested ;! Aim: to practise the arm action whilst moving through the water, and use two with. Different forms: right arm, and for a short work out WARMUP! Match your light dolphin action to lock your elbows move first, your chest should be generated high in water... Wide of the stroke zoomers to allow you to spend more time with in... The sweeping question mark arm stroke, and maintaining pressure back on the double arm,... Aim: to practise the arm action can be broken down into three propulsive, simultaneous sweeps shallow line the... You change the pitch of your shoulders one hand, keep your high... Strongest in the correct position is important to use fewer strokes, and accelerating your toward! 11 o ' clock position, or shoulder-width apart far back along body... Is done with both arms simultaneously therefore less energy to cross the pool butterfly a! They must try and get 2 arm pulls into the water, and, to. Are aimed inward butterfly arm drills the 11 o ' clock position, or shoulder-width apart position towards the hips to... Wall and leave your left arm with one hand, keep your hips is similar to the finish your. Three dolphin kicks and 1 arm pull fourth kick, complete a single stroke with your right,. That information into practice and do an over-the-water, freestyle-like recovery m. SET sweep closer under your..