1) Body Position Kicking

Image Credit : Swim Outlet 

Starting with the most basic and simple drill in the list, this exercise is fundamental when grasping the accurate kicking method used in the butterfly stroke. It’s practiced to maintain an adequate and high body position in the water to lower resistance when swimming. Additionally, it aims to enhance coordination and stability. 

Begin by assuming the butterfly body position with your head tucked in, hips raised up slightly, and legs linear, so that your body forms a horizontal line. Next, place your hands either by your sides or in front of you, and begin kicking using the dolphin kick. Execute one strong kick and one smaller quicker kick, ensuring that both feet are pointed when moving your ankles in an upwards and downwards motion. 

Repeat this drill at a constant rate and be certain to retain your high body position during the drill, with your hips exiting the water. Performed in multiple variations, you can also add swimming fins to concentrate on speed.

2) One-Arm Butterfly

Image Credit : Enjoy Swimming

The one-arm butterfly drill is good when needing to focus on the different features of the stroke without getting too exhausted. This is because it’s not as energy-intensive as how you would usually execute the butterfly. 

Begin this exercise by kicking off from the wall and entering into the butterfly body position. Next, you can choose to either extend your arm out in front of you or keep it by your side as you do the butterfly stroke using the other. Alternate arms after every turn and ensure you’re zeroing in on your technique.

3) Closed Fist

Image Credit : Go Swim

Applicable to different swimming strokes, this drill is particularly useful when practicing how to get a good grip when swimming, and maximize your propulsion using your forearms and not depending solely on your hands. This will not only result in better speed but efficiency as well. 

As per usual, begin by pushing off the wall, then start your butterfly stroke. However, instead of having your hands open, close them so that they form a fist. Concentrate on gliding through the water with your forearms to maximize propulsion.

Swimming alone in the ocean is particularly dangerous due to strong currents that can pull you under and drag you away from shore. Rough waves can also knock you down and slam you against rocks! 

With that, we just can’t stress enough how important it is to swim with a buddy or ensure that a lifeguard’s on duty to lower the risks of these dangerous situations.

4) Back Dolphin Kick

Image Credit : Swim Swam

Similar to the body position kicking drill, the back dolphin kick emphasizes more on kicking power and core strength. An effective drill for polishing your dolphin kick without becoming out of breath, this drill is done on your back in the backstroke position. Extending your arms out above your head, make small, fast, and powerful kicks using your core and hips.

5) No-Kick Butterfly

Image Credit : Enjoy Swimming 

This drill is effective for those who want to utilize their momentum when swimming, to increase pulling power using their core strength. A drill orientated towards more advanced swimmers, the no-kick butterfly will train you in maintaining your body position. 

Starting in your usual body position for the butterfly stroke, take strong arm strokes without kicking with your legs. Engage your core when propelling your arms onwards while maintaining a high hip and body position in the water. You’ll notice your feet snap down as a reflex to produce a small kick as you proceed. Repeat this drill and use a pull-buoy if you find it difficult to keep your legs up!

Image Credit : Speedo International 

This exercise aims to enhance your grip in the water during the catching phase of the butterfly stroke and boost power in the water. By doing so, it will train the muscles involved and teach you how to use them correctly when executing the stroke. 

In the standard butterfly body position, extend your arms out in front of you and begin the catching phase of your arm strokes along with small dolphin kicks. As you near the end of the catching phase, execute a large, powerful kick and increase your speed. Generate a strong pull and allow your arms to move over the water, making certain that you grip the water properly and push the water behind you as hard as possible to form maximal propulsion. ..

Image Credit : Swim Gym

This drill is effective for those who want to focus on your arm technique and head positioning. Orientated for the more intermediate and advanced swimmers, this drill requires you to have the basic fundamentals locked down.  

Execute the butterfly stroke the way you normally do. However, instead of the usual dolphin kicks, replace them with short and powerful freestyle flutter kicks. Be sure to keep your head down and your arms over!

Conclusion

This stroke may be a difficult one to master, but have patience and keep on practicing!

Don't leave your vicinity and pick up some swimming lesson by joining us at  Condo Swimming Lessons 

Hi! I’m Jae-Lyn, a university student with a passion for writing and travelling. On my free days you can spot me hanging out with friends, watching movies and chilling with my pet bunny, Mochi! I hope you enjoy reading through my articles as much as I enjoy writing them!