Butterfly Swimming Technique

Body Undulation

The propulsive force stems from a wave-like movement originating in the core and extending through the entire body. This undulation should be fluid and coordinated, driving both the arm and leg movements.

Arm Stroke Mechanics

Entry and Outward Sweep

Arms enter the water slightly wider than shoulder-width, with hands angled slightly outwards. The initial phase involves an outward sweep, creating a wide catch and setting up the power phase.

Inward Sweep and Upsweep

The hands pull inward towards the body along a curved path, generating propulsion. Following the inward sweep, the arms move upwards towards the surface, initiating the recovery.

Recovery

The arms swing forward over the water in a relaxed, yet controlled manner. High elbows are maintained during the recovery to reduce drag and prepare for the subsequent entry.

Leg Action (Dolphin Kick)

Both legs move together in a synchronized motion. The kick originates from the hips, with the legs extended but not locked. The downward phase of the kick provides the primary propulsive force.

Breathing

Breathing is typically timed with the arm stroke. The head lifts forward to inhale as the arms are recovering, and then returns to a streamlined position as the arms enter the water. Proper timing minimizes resistance and maintains momentum.

Timing and Coordination

The arm stroke, leg action, and breathing must be coordinated for efficient swimming. The body undulation is the key connecting element, linking the arm and leg movements into a continuous propulsive cycle. Typically, two dolphin kicks are performed per arm cycle.

Common Errors and Corrections

• Flat Body Position: Emphasize the undulation and core engagement.
• Wide Arm Entry: Focus on a slightly wider than shoulder-width entry.
• Insufficient Kick: Work on flexibility and strength in the core and legs.
• Poor Breathing Timing: Practice synchronizing breathing with the arm stroke recovery.

Drills for Improvement

• Dolphin Kick on Back: Develops undulation awareness.
• One-Arm Butterfly: Improves individual arm stroke mechanics.
• Kickboard with Dolphin Kick: Enhances leg strength and coordination.