If it continues to hurt you, just don't do it. Apr 22, 2015 @ 5:45pm that is actually a really good theory as well. Attempt to make no splash as you enter by laying your hands on the surface of the water. Look down at the water and keep your chin close to the surface of the water. Draw your legs under you only after that point. This drill starts by sculling in the water with your arms sculling back and forth and doing freestyle kick. Use the dolphin to provide momentum, then direct that momentum forward. Remember that they are the center of the stroke action. Take a big breath before you start, then stand up when you need more air. While the line of the stroke is characterized by a wave or rocking motion, it is a stable, high hip floating position that is key to a good stroke. Reach toward the far end of the pool, then sweep around and press back on the water, not down. Practice again, moving your arms with the water, not against it. The best butterfliers combine grace and power in what seems like effortless forward motion. You change the pitch of your hand to maintain pressure on the water. Your arms are still aligned with your shoulders. Drill Progressions for Swimming Fast Butterfly. When you are pulling with the one arm the opposite arm will be held straight in front of you gliding through the water. This means you are looking at the water during the inhale, not forward. This means you are raising your chin to breathe. Your email address will not be published. Keep the arms parallel to the surface of the water. Be sure you are maintaining a straight spine through your neck, and that you are not raising your chin to breathe. Although you will be able to get your breath this way, it is very difficult to sustain high breathing, as you are spending a great deal of energy going up rather than forward. Also, make sure that your dolphin begins high in your body, and that you are not snapping your feet down as an independent action by over-bending at the knee. Keep practicing. Remember to push your elbows out straight. Leave a Reply Cancel reply. The entry of the arms should be shoulder-width with the goide at the top of the stroke. Practice condensing all of the power of the dolphin into those few inches of depth. Doing so will allow you to keep moving forward while transitioning to the downhill position. Acceleration Drill- Pull them out of the water to teach this one. I don't feel like I am vaulting over my hands. Never stop your arm motion. Make sure your hips are high. Breathing in the butterfly happens within the line of the stroke, so that the swimmer inhales when the upper body is naturally at its highest point, and finishes when the upper body regains its downhill position. With a firm core and straight spine, bow forward, maintaining a stable hip position. With the round off, your hands are actually travelling the same distance, but not so far back along your body. Focus on them keeping their legs long, and doing an efficient butterfly kick (no kicking from the knees, no big waist bend, etc.) Do 3 dolphin kicks and 1 arm pull. I don't feel like I am riding downhill when I balance on my chest. There is very little forward motion produced by pressing outward. You start off with both of your arms in front of you, at an 11 o'clock position, or shoulder width arms. The motion should come from your core, in the middle of the arch of your two arms. The butterfly uses the dolphin kick, where the legs move up and down simultaneously resembling the action of a dolphin's tail. Slide them through the surface, fingertips first as you extend. Maintain your firm core. Make sure your hands are relaxed, so they are not initiating the recovery. It can also lead to back pain. Your legs must follow the same line that your upper body has travelled. As your head rises, your feet should snap downward. At first you might have to slow down, but as you perfect your forward line you will be able to increase speed. Contract your abdominal muscles going into the bow to stabilize your movement. Continue to the far end of the pool. Butterflies. Focus on accelerating your stroke to the rear. Quickly, before reaching the bottom of the one-foot deep water, raise your upper body out of the bow. Your legs and feet should follow the same path. Make sure you are starting the stroke by moving your hands, not your elbows. Bow forward, maintaining your high hip position. Also make sure you are not bowing too deeply. Then, engage your abdominal muscles to stabilize your upper body in both directions during this motion. The primary point of technique that these butterfliers share is good body position. Make sure you are not riding downhill for too long. Make sure your elbows are straight and you achieve the Y position before starting the next stroke. I am not accelerating at the end of the stroke. Try to get your face back to the water before your hands. Thank you so much for watching!! Step 2: Now move to shallower water, perhaps three feet deep. Yes, harder than it would seem. Done right it is one of the most powerful movements in swimming. Notice that the splash you make is minimal, and it is directed forward. Slide your hands into the water without a sound, and extend and take hold of the water right under the surface, not more than a few inches deep. Finish by pressing back quickly. Actively space the down-beats of your dolphins to match the entry and the finish of your arm stroke. Tiny (5'2"), but buxom and shapely brunette knockout Rachel Roxx was born Rachel Lyn Cooper on March 2, 1983 in San Antonio, Texas. By Rachel Druckenmiller. When the arm stroke goes straight back, the path back to the front takes longer, so the kicks have to be spaced farther apart in order to occur at the most beneficial points in the stroke. The last butterfly drill is a pattern swim this involves three right pulls with the arms along with the normal butterfly leg kick then three left arm pulls and finally three full stroke pulls and then start again across the pool. It seems like I am pressing down on the water, not back. You don't have to do a large kick to move. This allows you to spend more time with your hands pressing against the water, and less time with them in the air. Leverage in butterfly works between the upper body and the hips, and, between the hips and the feet. This means you are not relaxing during recovery, but instead pulling your hands forward. While the whole body, from the hands through to the feet works as a lever, high hips are crucial to benefiting from its effects. Doing so will pull you down into the water when it is time to breathe. Required fields are marked * Comment. At the end of recovery, lay your hands quietly on the surface of the water. Make sure that your elbows are not leading your stroke. This drill is not meant to be done for an extended time. Repeat to the far end of the pool. Step 1: Push off the wall face down in the water, arms extended in front of your shoulders. My hands and face hit the water at the same time. Stretch forward, sweep out and around, then inward under your belly. Good. Today's video are 5 progression steps for LOW butterfly! Feel your hips, legs and feet react. Starting in the correct position is important in order to begin the stroke from a position of power. I get tired too quickly to notice a floppy kicking motion. Make sure you are holding your elbows firm to start the stroke. This shows you are using more than your legs for your dolphin action. With short fins: swim the butterfly with short fins on your feet, taking one arm stroke for every 3-4 leg kicks. The goal of the following coordination drills for butterfly is to practice the various actions of the butterfly in sequence so they benefit stroke as a whole, and improve the forward line of the stroke. Entering this way my stroke misses the top part of the question mark. Allow your legs and feet to travel the same line that your upper body has travelled. Change the pitch of your hands to press back on the water from the beginning through to the end of the stroke in order to move forward. You can breathe on the one-arm strokes. Move your hands first, and allow them to pass under your elbows to achieve depth. Here’s a quick drill we use with our age-group swimmers to teach a more stable body dolphin. It allows you to learn each aspect of butterfly stroke one step at at time and really focus in on the finer details of the technique. As your arms finish the stroke and you come out of your bow, allow your legs to follow the same wave until wour feet snap down. 345 Followers, 757 Following, 147 Posts - See Instagram photos and videos from Rachel (@racheldrillech) You pull with a single arm, just one arm, every four kicks. Make sure your head is aligned with your straight spine. If your elbows move first, you will not be in position to accelerate your hands to the end of the stroke. Hold your kick until your arms are near the finish of the stroke so you can breathe at the natural high point of the stroke. Maintain pressure back on the water, and use two dolphins with each arm stroke. If your head is raised, your body won't aim toward the bottom of the pool. 4. Remember that the best dolphin is compact; so try to produce an effective wave in a small amount of space. Join Facebook to connect with Rachel Butler and others you may know. The swimmer appears to move effortlessly through the water. As your head rises, feel your feet snap downward. Step 1 : - Push off the wall preparing to do the butterfly. With your spine straight and core firm, bow forward, maintaining a high hip position. In the water, however, we move horizontally, and to achieve the best stabilization and balance, we must use primarily the muscles of the abdomen. Move your hands before your elbows. Remem- ber that the dolphin action should be generated high in the body, without exces- sive knee bend. Otherwise your efforts will be used to move up and down. Realign your arms forward earlier in the recovery. This means that at entry, my chest is lower than my hands. Partial drill butterfly diamond painting. Drill 1: Body Position. Stretch forward then immediately sweep out and around. Breathe. Using leverage in the butterfly; HOW TO DO THIS DRILL. It is extremely important to breathe forwards and not laterally when performing this drill. My arms enter the water closer than my shoulders. Practice again, actively rotating your hands to the pinkie-up position and hold it throughout the recovery. Step 4: After resting, push off the wall and leave your left arm extended. In this drill, since you are vertical, you will initially be pressing down. I am not aiming toward the bottom of the pool. There's a popular theory that the butterfly is Rachel's spirit that she had the same powers and passed them on to Max. 2. I do not end up in the downhill position. Feel your body descend downward. I have to slow my stroke down to enter the water without splashing. Just for a moment, balance on your chest as you achieve your maximum reach and best alignment, then move into the next stroke from a position of strength. Saved by Ktl Unicorn. Press back on the water and avoid lifting it up at the finish. Bow forward more to start. Is the splash from your hands going straight up? It is tempting to use the muscles of the back. Good! Feel your dolphin assist you again to finish the stroke with speed. My hands are almost touching at their closest point. It is more accurately called simply the dolphin. Feel your legs and feet follow the same line of descent. Step 3: Continue practicing your one-arm butterfly arm stroke, accompanied by a rhythmic light dolphin action. Focus on accelerating your arm to the back of the stroke, and maintaining pressure back on the water the whole time. Instead, keep your chin down, so you will maintain a stronger position to start the next stroke. Unless there is a … Achieve your breathe at the high point of the dolphin dive, without changing your head position. The path of the butterfly underwater arm stroke is similar to the freestyle arm stroke, only it is done with both arms simultaneously. Extend your arms forward aligned with your shoulders. :)~~~~Please support SwimLifeGuru by using my affiliate links below! Thank you so much for watching!! Just press your chest down a few inches, just enough so your weight shifts forward. Well before the pandemic and the rise of social distancing, young men in America were already having less sex.A 2020 study published in JAMA … Bow even more at your highest point so you are aiming more downward than forward as you descend from your jump. Finish by pressing back quickly past your waist. Repeat this extreme dolphin action several times, following a forward path that is at least four feet of deep. By Anonymous / August 3, 2015 July 26, 2019 / Butterfly Stroke, Butterfly Stroke Drills An Anonymous Reader Writes: One armed butterfly is a swimming drill that helps your butterfly stroke because it is easier and isn’t as tiring as the full stroke, so you can do it for a longer time. Start again with a new breath. Focus on the path of the stroke, maintaining constant pressure back on the water, and accelerating your stroke toward your hips. Simply allow your body to resume its natural position. Your fingertips should be pointing forward, and a bit outward. #1. Truly, a successful butterfly is less a matter of strength, and more a matter of a coordinated sequence of stroke actions. Name * … I can only make a slight wave in the shallowest water. This will tell you where your stroke is directed, and if you are swimming with the water or against it. Avoid moving your upper body back beyond your natural floating position. Aim each stroke forward at the end of recovery. Doing so compromises the straight spine line of the stroke. Watch your descent carefully, and before reaching the bottom of the pool, come out of your bow by raising your upper body, allowing your legs and feet to follow the same path. A good dolphin makes the butterfly much easier, and much more sustainable. If you raise your chin, bending at the neck, and breaking your straight spine line, the downward line your upper body is travelling at this point will be compromised. I see the other end of the pool when I am inhaling. Photos will be posted during & after team activities & events. That will naturally lift your face to the surface before you stand up completely. My arm stroke goes straight back, not like question marks. I can't keep my hips stable without the wall. View the profiles of people named Rachel Butterfly. Do four stroke cycles focusing on directing each new stroke forward at entry. Maintain a hand pitch that you can constantly press back on the water, not down or up. Check your coordination on your breathing strokes. When I hit the nail with my forehead my arms aim down. Drop your chest down as your arms reach forward. One-Arm Fly Drill. In this position, be sure to lock your elbows and stretch forward to the far end of the pool. When I enter the water, my chest is the lowest part of my body. If you allow your legs to sink as your chest is descending, your forward motion will be reduced. Try to pay attention to the timing of the breathing rather than the path of the stroke in this drill. Make sure your spine is straight and firm from your hips through your neck. Make sure that you are maintaining a straight spine through to your neck throughout the entire breathing action. When my face hits the water, my hands are already stroking. The goal of the following arm stroke drills for butterfly is to develop a productive arm stroke that maximizes power and minimizes effort. Butterfly 3+1 Drill. And then a 50 butterfly on a minute, then 3 300’s, a 100 butterfly, 3 300’s, a 150, 3 300’s and 1 200 butterfly and she was under 2.14 on that. Avoid folding at the hips or waist. Let your breathing happen at the high point of the stroke. My hips are not higher than my chest at the start of the stroke. The diamond painting is 30x40 cm and has round diamonds. Try initiating the action from your core. Fluidly and rhythmically sweep the ribbon back and forth, and avoid any jerking movements. Breathe, then bow forward again, repeating the wave-like dolphin action that passes through a depth of only one and a half feet. Make sure your hands are the first part of your arm to move. You should be looking at the bottom of the pool and not forward. Make sure you are not simply folding in half at the waist, but simply bowing your upper body forward. Step 3: Try it again. Your feet should snap down as you first press on the water. My hands start pinkie-up, but then turn over. Regular, rhythmic breathing is important to achieving a sustainable stroke, but successful butterfliers use a variety of breathing patterns, from breathing every stroke, to breathing every third stroke. May 1, 2017 - pastel butterfly | Pastel Butterfly | Butterflies | Pinterest Step 5: Practice the one-arm butterfly for several lengths of the pool. A well-coordinated butterfly is a thing of beauty. Push off the wall for the butterfly. Achieve a downhill float. If so, you are directing your stroke side-ways, not forward. Anchor your hands just below the surface of the water as your feet snap down. It is an entire body motion. 618 Followers, 1,666 Following, 1,607 Posts - See Instagram photos and videos from Rach Caldwell (@rach_butterfly) And that was a pretty amazing set. This could means that you are raising your chin to breathe, rather than breathing within the wave of the dolphin dive. Feel your head lead your body downward toward the bottom of the pool. Try to make the down and up motion with your arm continuous. Correctly positioned, your thumbs might be fairly close, but the fingertips of each hand should be pointing at the bottom of the the pool. !~~~~Products Used/Featured:TYR USA Kickboard:http://bit.ly/TyrUSAkickboardSpeedo Performance Bullet Head SnorkelOn Amazon: http://amzn.to/29LCv7NOn SwimOutlet: http://bit.ly/2a6oPHFOn Speedo: http://bit.ly/29gUwNNGoPro Hero5On Amazon: https://amzn.to/2KRCSA1~~~~What I'm Wearing:Zone3 US Womens Aztec II Strap Back Suit:https://www.zone3.us/product-page/women-s-aztec-ii-bound-backSpeedo Vanquisher 2.0 GogglesOn Amazon: http://bit.ly/1KIcJfJ On SwimOutlet: http://bit.ly/1OiDDRf~~~~My Reviews of Products Featured/Videos Mentioned:Speedo Bullethead Snorkel:http://bit.ly/2lfs16gButterfly Pull Strength Drill:http://bit.ly/FlyPullStrength~~~~\"Impossible is not a word, it's just a reason for someone not to try.\"-Kutless~LindseyMusic provided by Argofox:DOCTOR VOX - Frontierhttps://youtu.be/lkY3Ek9VPtg Your hips should be high and stable as you flop forward. Your stroke turn-over will be quicker, because the recovery path is shorter. My chin is much higher than the surface of the water when I am inhaling. You should be feeling it in your abdominal muscles. Reach for the Y' with your thumbs. Step 1: At a depth of about six feet, lay face down in the water, arms at your sides. Yes, but it is there. As land animals, we spend most of our time vertical, and we are used to depending on the muscles of the back for stability and balance. At entry, lay your hands on the water, and slide them through the surface as you extend. Step 4: Now try it while swimming. Often, swimmers attempt to achieve the rocking effect of the butterfly by folding both forward and back at the hips. Butterfly – Dolphin/Breast Kick Combo Nov 13, 2012 - By Barbara Then bow forward even more as you jump up and swing of your arms of y around forward. Join Facebook to connect with Rachel Butterfly and others you may know. Try rotating your whole arm and shoulder forward to maintain the pinkie-up position. Do four butterfly arm strokes and recoveries with your feet on the bottom of the pool, watching your point of entry in front. Then bow forward again. Maintain a high elbow position throughout the arm stroke, and finish the stroke with more speed. The first dolphin propels you into the beginning of the arm stroke. I still have a pause at the front of my stroke. search our library of 300+ swimming drills create your own professional coaching plans Hold your core firm. To be strongest in the middle of the arm stroke, allow your hands to sweep closer under your belly. Step 2: Look the splash that results as your hands enter. It is important to align your stroke forward at the end of the recovery, and enter the water with your hands about shoulder width apart to avoid starting your next stroke from a position of weakness. Is the splash from your left arm crashing into the splash from your right arm? For this drill, don't breathe on the double arm stroke. Remember, your body will follow your head. The second dolphin assists the fast finish of the arm stroke. As you head rises, feel your feet snap quickly downward. The more forward momentum you produce, the less noticeable this will be. The first great drill for the butterfly is the single arm butterfly. Timed correctly, no independent head action is required to achieve a breath. Enter the water cleanly, displacing a minimum of water, and only in the forward direction. 2. The butterfly uses a simultaneous arm recovery over the surface of the water. In general, the recovery is close to the water, as the arms swing around wide from back to front. It could be that you are breathing as an independent action. When I press my chest down, my legs sink. As your hands pass your shoulders in the recovery, redirect your arms to reach forward rather than continuing the circular swing. View the profiles of people named Rachel Butler. You might be pressing down on the water to achieve lift. An effective dolphin that is compact uses a shorter path to the other end of the pool. Without this firm spine line, you head will be leading you in a different direction than your body is trying to go. Try straightening your elbows as your reach forward in the recovery. Step 3: Now you have to pretend that you are in water that is only one foot deep. This wide hand position enables you to catch and hold more water at the beginning of the stroke. If your head is rising too late, your arms will pause at the rear of the stroke. Rachel lost her virginity at age 14. The goal of the following kicking drills for butterfly is to develop an effective, rhythmic and effective dolphin action that benefits the rest of the stroke. Using it is necessary to perpetuate the forward momentum of the stroke for any length of time. In this position, your elbows are low and can drag through the water. They should stay high and firm throughout the stroke. Lay face down in the water, arms at your sides. Step 2: Do another stroke with the same arm, accompanied by a light dolphin action. If your elbows move first, your hands won't clear the water at the rear. Today's video are 5 progression steps for LOW butterfly! The diamond painting comes with 1 tweezer tool, 1 pen, 1 tray for diamonds and 1 square of glue. It is greatly appreciated!! Maintain a firm core, and allow your lower body to follow the movement of your upper body. You might be breathing too late. That is okay. Maintain a firm core and make sure you are not lifting your upper body too high out of the water to breathe. 5 Kicks/2 Strokes Butterfly 5 Kicks/2 Strokes helps you breathe low to the water and helps you get the feeling of butterfly undulation, both in your kick and in your actual stroke. This drill works on the recovery of the arms. ToxicTuna. Match your light dolphin to accompany the start and the finish of the stroke. Push and Glide Keep your hips high and time the kick to match the beginning and end of your arm stroke. My fingertips are not wider than my shoulders. Doing so eliminates core stability, lowers the hips, and eliminates balance in the stroke. Make sure you are not lifting the water up at the end of the J. My arms get stuck at the rear on the two-arm stroke. This probably means your hands are recovering thumbs-up. Breathe toward the moving arm, and do an over-the-water, freestyle-like recovery. The goal of the following breathing drills for butterfly is to practice the correct timing of the breathing so it happens with the natural rhythm of the stroke. Also, when you return to your natural float, don't force it. Carry the momentum of your recovery forward and down into your extended position. This is the position when your upper body is a bit higher than your hips, but in relation to your feet, your hips should still be high. Doing so will weaken the lever effect when you are transitioning to the downhill position. I ordered this a few months ago but haven't had time to do it. However, because it is just not as sustainable as the freestyle, it is even more important to practice the most economic butterfly arm stroke possible, so that butterfly can be done well for longer. You will kick four times. It is important to breathe with the end of the stroke to create a unified forward line in the stroke. Bow forward until your chin rests on the surface of the water. Your hands should enter at shoulder width apart or even wider, but not closer. Do four complete strokes watching your entry. It is an extremely powerful arm stroke, and for a short distance can rival the freestyle in speed. Try starting with only a three-inch bow, focusing on moving your upper body only. 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