Excelling at the butterfly stroke is one of the most satisfying achievements for a swimmer. As one of the hardest techniques to master, it requires a significant amount of practice and patience. Luckily, mastering the butterfly stroke can be made much easier with a few helpful tips and tricks. Read on to discover some key techniques for efficient butterfly swimming.
1. Getting Started with the Butterfly Stroke
The butterfly stroke might seem intimidating, but don’t worry—it is actually one of the most gratifying swim strokes to master. Understanding the basics can be a great starting point and a great way to improve your performance.
The 5 Fundamental Components of the Butterfly Stroke
- Head Positioning
- Movement of the Arms
- Arm Recovery Positioning
- Movement of the Legs
- Breathing Technique
Start by mastering the five essential components of the butterfly stroke. It is helpful to think of these components as building blocks. You need to understand the movement of each one separately before combining them all into one powerful stroke.
First, you need to learn how to properly position your head. Keeping it low in the water can help create a strong foundation for the rest of your stroke.
When it comes to your arms, remember that your hands should reach out of the water before they enter as you initiate the stroke. Once you enter the water, you will start your underwater push. Make sure to keep your hands in front of your head and your elbows at shoulder level.
Once the push is finished you will need to start the recovery phase. Recover your arms out of the water and press your hands into your knees before returning them to their “catch” position.
Once you have mastered these individual components, you can start to focus on the movement of your legs. Make sure to use your feet as propellers to provide additional propulsion for each stroke. To ensure that you move efficiently, keep your knees wide and your toes pointed.
Lastly, proper breathing technique is essential for the butterfly stroke. Take a deep breath and turn your head only to the side when you need a breath. This will help to maintain the rhythm of your stroke and keep you on track.
2. Developing Your Butterfly Technique
It’s no wonder the butterfly stroke challenges even the most experienced swimmers: it requires coordination, speed, agility, and power. For novices keen to master the butterfly, you’ll need to break down each movement and practice them one at a time.
Practice the Kick: Start with practicing the kick – the key component of the stroke. This involves using both legs simultaneously and digging them deep down into the water. Ensure each kick is high and powerful, from your hips down to your ankles.
Get the Arm Sequence Right: Making sure the arms move together involves two specific skills – timing and positioning. First, synchronize your arms with your kick. Second, lift your arms close to the surface and then stretch them forward while keeping your elbows slightly bent.
Engage Your Core: Once you feel comfortable with the kick and your arm sequence, begin to focus on the body position. Core muscle engagement is key to effective butterfly, so make sure your core muscles are engaged as your arms and legs move.
Put it All Together: Now it’s time to join all the elements together and power through the stroke. To do this you’ll need to build both speed and stamina, so make sure you mix it up in your training sessions. Practice race starts, speed-endurance and drills with a pull buoy, fins or with a band.
- Practice the kick
- Get the arm sequence right
- Engage your core
- Put it all together
3. Optimizing Your Efficiency in the Water
- Swim with purpose. Swimming with purpose means swimming with intent – lifting your head and shoulders higher in the water, hoping to reach the end of the lap faster and with less effort. Through practice, you can eventually turn the momentum of your stroke into a powerful wave that will propel you forward.
- Develop a smarter form. All too often, swimmers forget the importance of proper form in the water. Not only does proper form reduce drag and improve efficiency in the water, but it also makes swimming more enjoyable. You don’t want to be fatigued or sore before the end of your workout, so make sure you are using good technique.
- Utilize kick drills. Kick drills are fantastic for improving your efficiency in the water. Not only will you be able to move more quickly and with less effort, but you’ll also be targeting your core and leg muscles for strength and power. Make sure to integrate different types of kick drills into your pool workouts, so you’re regularly improving your underwater speed.
- Push yourself. Swimming is a great way to stay in shape, but don’t be discouraged when it takes time to become efficient. Pushing yourself can make all the difference – striving to swim faster or longer each time will help you see progress in a shorter amount of time.
- Make sure to practice proper breathing. When flailing around in the water, it’s easy to forget about proper breathing technique. Breathing efficiently can really help you stay calm and in control. Make sure to practice deep, rhythmic breathing while you’re in the water to optimize your performance.
4. Practicing to Perfect Your Butterfly Stroke
The Butterfly stroke is an elegant and powerful swimming technique, but it can take plenty of practice to perfect your form. Here are 4 tips to help you reach your goals:
- Work on your timing: Synchronize your arms and legs. Each part of your body should be working together in harmony.
- Judge your body coverage: Try to get the most power out of your technique by elongating your body. Aim for the maximum body coverage with each stroke.
- Bend your elbows: Keep your arms relatively straight throughout the motion, but don’t forget to keep your elbows slightly bent. This will help you generate more power from your stroke.
- Push with the hips: As in other strokes, your hips should be a main source of propulsion. Use them to help you move more quickly and efficiently.
Practicing the Butterfly with good technique is key, so focus on correct form and make sure you’re taking it easy so as not to strain your body. Have a spotter watch you if you think it’d help you identify where you can improve!
There are multiple drills you can practice in order to hone your Butterfly stroke. You can practice it with buoyancy tools such as kickboards, which will help you stay afloat while you practice with proper form. You can also practice with multiple kick cycles, matching your arms with only 1-2 kick cycles at a time.
It’s important to keep your upper body still while practicing, since it’s too easy for your body to become fatigued if you’re doing otherwise. So focus on strength, power, and technique rather than on trying to swim faster! Once you have mastered the technique, that’s when the speed will come naturally.
As you work to perfect the butterfly stroke, don’t forget about the importance of fundamentals and consistency. With practice and commitment, you can transform your butterfly stroke into a beautiful and daunting swimming technique for your next race!
