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Swimming Butterfly - Technique

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During the arm action keep the chin low to the water surface with the breath taken as the hands approach and move past the hips. Breathing only once every second arm stroke will improve streamlining and increase lung capasity."},{"linkHref":"drills/Swimming/Butterfly-Technique/Dive-Entry-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Hold a streamlined position underwater with a continuous dolphin leg action to maintain speed up to a maximum of fifteen metres within the laws of swimming. Ensure the leg kick drives the body up to the water surface; Maintain speed as the head breaks through the surface and resume full stroke. A slightly deeper dive is required for butterfly. If you dive too flat speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Butterfly-Technique/Dive-Start-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflystart","pracTitle":"Dive Start.","pracDescription":"Stand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by droping your head in order to enter the water. The whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-stroke-cycle-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttfull_N","pracTitle":"Full stroke cycle.","pracDescription":"Full Video Tutorial - Spring 2004 -The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"butterfly","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyfull","pracTitle":"Full Stroke Swimming","pracDescription":"The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Hip-Position-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyhip","pracTitle":"Hip Position.","pracDescription":"The hips stay high to the water surface throughout the whole stroke cycle with undulating rhythum as the head and shoulders rise and fall in tune with the pattern of the stroke."},{"linkHref":"drills/Swimming/Butterfly-Technique/Kick-Action-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttkickaction_N","pracTitle":"Kick Action.","pracDescription":"A simultaneous kick starting at your hips with hips lifting and lowering with full undulation and movement down through the legs. The kick starts from the hips rather than the knees and follows an undulating pattern with the stroke. Execute two rhythmic kicks to every one arm cycle with the second kick more powerful than the first to help lift your arms clear of the water, knees bending and straightening, feet and toes pointed and held close together. Develop good undulating rhythum from the hips and good timing and feel for the stroke technique will develop."},{"linkHref":"drills/Swimming/Butterfly-Technique/Pull-Action-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflypull","pracTitle":"Pull Action.","pracDescription":"A simultaneous double arm circling action, starting the pull with arms out in front no more than shoulder width apart, face on the water with hands entering the water in front of the shoulders; Pulling in and under the body and through past the hips at which point breathing takes place by pushing the chin forward clear of the water surface, elbows and hands then lift out of the water and sweep forwards over the water surface to help lift the hips, re-entry of the hands in front of the shoulders will then take place for another stroke cycle. The pulling pattern underwater is with slightly bent elbows to create more leverage and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Touch-Turn-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyturn","pracTitle":"Touch Turn.","pracDescription":"On the last stroke stretch for the wall with both hands and drive the leg kick. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward cutting underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining. Before full stroke swimming is resumed, three or four dolphin leg kicks are executed, to a maximum of fifteen metres within the laws of swimming, as greater speed can be found whilst underwater when good streamlining is achieved."}]
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