HOW TO SWIM BUTTERFLY A few weeks back we discussed how to swim the breaststroke (How to Swim the Breaststroke). Now, we will tackle the next most difficult stroke, butterfly. In this how to swim the butterfly piece, we will take a step-by-step approach, allowing you to deliberately focus on improvement, a necessity by each elite performer. One great thing about deliberate practice is striving for continual improvement. In swimming, this means working on biomechanics continually. For a review of terminology or if you come across any unfamiliar terms in this guide on how to swim the breaststroke, check out our basics page. Also, if you enjoy this, consider purchasing A Swimming Technique Macrocycle by Dr. Brent Rushall. Body Position BODY POSITION TIPS IN BUTTERFLY · Head, body, and hips streamlined for as much of the stroke as possible. Just like in How to Swim the Breaststroke, streamline is paramount! · When breathing, the head should be low and forward through the bow-wave. The lower the head during breathing, the less streamline disruption and wave drag. · Rocking forward and backward wastes energy and causing disruption in streamline. BREATHING TIPS IN BUTTERFLY · The head and shoulders should rise the least amount possible and be completed by the middle of the propulsive phase of the arm strokes. Once again, streamline is paramount, dont disrupt streamline [see Phelps below]! · The hips should remain at the surface even in the breathing action. High hips keeps the body moving downhill, while maintaining streamline. · The chin should be thrust through the bow-wave on the waters surface [see Phelps below]. · Exhalation should be explosive and occur as the elbows begin to round out. A fast exhalation typically coincides with a quick inhalation, an instinctual action for survival. · Inhalation should be completed as the hands exit the water. · The head should be returned to a streamlined position before the arms are half-way through the recovery. Arms CATCH PHASE TIPS IN BUTTERFLY · This part of the arms stroke should feel the strongest and fastest part of the total-arms movement. It marks the end of propulsive acceleration. This is the position of most drag, so grabbing water quickly is key. · The forearms/hands should be vertical and pressing directly backward. This maximizes forward propulsion via Newtons laws. · The next movement after achieving the arms finish-position should be the elbows being raised out of the water to initiate the arms exit. · The hands and forearms should round-out as they exit the water. Rounding-out helps bring the arms through one whole, minimizing surface drag. LATE CATCH TIPS IN BUTTERFLY · The head and shoulders should rise the least amount possible and be completed by about the middle of the propulsive phase of the arm strokes. The higher the head and chest, the more water the swimmer must pull through, a waste of energy. · Acceleration should develop markedly. The adduction stage of the pull should be the most forceful part of the phase. · The orientation should be to propel the swimmer forward, not upward. · The hands should enter sufficiently wide so that an immediate grab on the water occurs. In some swimmers, the hands are too narrow, likely impairing pectoral contribution during adduction. · The role of the upper arms in developing propulsion should be emphasized. Only using the hands minimizes the propelling surface, instead the propelling surface must be maximized. INITIAL CATCH TIPS IN BUTTERFLY · Enter the arms in a position where it is comfortable to perform the stroke initiation movements. Comfort is key, likely a shoulder-width or slightly wider position. If the arms are too narrow, shoulder impingement may occur. · As quickly as possible, flex the wrists slightly, medially rotate the upper arms, and flex the elbows. Holding the arms in should flexion for too long increases shoulder stress and is non-propulsive. · Orient force production directly backward despite the elbows widening. · In non-breathing strokes, do not lift the head and/or shoulders. This will minimize drag. BUTTERFLY RECOVERY · Execute a correctly timed breathing movement [see breathing above]. · The elbows exit first with a forward movement soon after breaking the surface. · The arms should sweep low and forward in a relaxed manner. High recoveries are seen even in elite flyers, yet this wastes energy and causes excessive motion. · The hands should be ready to reposition the forearms when the arms are at a comfortable width (usually more than shoulder width). Kicking DEFINITIVE FEATURES TO BE ACHIEVED IN BUTTERFLY KICKING · Kick small and fast. · Body streamline should be maintained as much as possible in the stroke cycle. · Kick splashless and rhythmical, integrating with the arms. · No part of the kicking action should break the water surface. · Keep the kick small and fast in the latter part of races. Conclusion Butterfly, like breast, is often depicted as a difficult stroke in swimming. Hopefully this how to swim the butterfly reference can help swimmers of all skills and goals. Remember, continually challenge and practice your biomechanics deliberately with the help of an educated coach, as even the most prolific swimmers can not make changes on their own. Reference: 1. Rushall, BS. A swimming technique macrocycle. 2013: Spring Valley, CA; Sports Science Associates [Electronic book].
Posted on: Thu, 14 Nov 2013 21:05:16 +0000
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