By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015
Australian Olympic and National Team head coach Ian Pope presents some of his favorite butterfly drills. These drills improve swimmers’ arm movement, rhythm, timing and much more.
Full Stroke Drills for Butterfly
Drill Summary: For the alternating arm strokes drill, swimmers can do a number of different combinations of moves with regular butterfly kicks. Coach Pope recommends alternating strokes with two left, two right and two both. For the catch position pull-up drill, the swimmer finds a spot on the wall and places both hands flat on the side of the pool. With their hands on the side, the swimmer fully immerses under water before lifting their body out of the pool until their elbows are straight, focusing on keeping their hands close to their body. This promotes the correct elbow position needed in a good butterfly stroke.
By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015
Olympic gold medalist and American record breaker Josh Davis’ favorite drill for the butterfly is the “Angels in the Water” drill. Davis likens the movement in this drill to creating angels in the snow! This drill is fantastic for beginners and can also be used to enforce good habits for more experienced swimmers.
Angels in the Water
Drill Summary: Davis says the keys to this drill are keeping the arms straight and moving them gently, just above the water. Swimmers should use a slow-motion pull and try to breathe every other stroke. This drill is to be done without any use of the legs.
By dustin.moscoso - Last updated: Monday, December 1, 2014
Olympic Gold Medalist, Claire Donahue, and 2012 Olympian, Tyler McGill, give you an overview of the track start for Butterfly. They keep it very simple: stand tall, comfortable stance, hips higher than shoulders and tension on the arms.
By dustin.moscoso - Last updated: Saturday, November 1, 2014
14x NCAA All-American with the University of Arizona, Coley Stickels, shows you the 2 ½ Slide Drill. This drill enhances several key concepts for learning to swim a lower flat forward focused butterfly stroke without creating too much undulation.
2 ½ Slide Drill
Athlete Movement: In this drill the swimmer will take 2 full butterfly strokes each with a low breath and a high hooking catch position that drives the body forward. Then the swimmer takes one half stroke (pull through only) and dives into a flat head forward driven acceleration position before repeating the 2 full strokes.
Key benefits of the drill include: forcing the swimmer to pop the hips for a more fluid stroke without over undulating, keeping the head in a forward focused movement pattern, and helps the swimmer drive the head forward after breathing.
By dustin.moscoso - Last updated: Monday, September 1, 2014
2012 Olympian and 2x NCAA Champion, Tyler McGill, shares a drill that will enhance your turns. The Underwater Turn Drill focuses on a tight tuck into the wall with great body line and posture through the turn. The swimmer dives to the bottom, does a two hand touch, pulls the knees into the chest (faster because gravity will pull the knees) and then explode to the surface.