Have you ever felt like the butterfly stroke looks cool, but when you try it, it's actually tiring and messy? Many beginners struggle because the movement requires precise coordination, strength, and rhythm.
This article will cover the butterfly swimming technique from start to finish in a detailed and practical way. With this guide, you can master the movements correctly without having to swim like a professional athlete.
History and Uniqueness of Butterfly Swimming
The butterfly stroke emerged from the development of the breaststroke technique in the early 20th century. Some swimmers tried swinging their arms forward over the water's surface to increase speed, and the results were significant.
This technical change gave birth to a new style with a different movement pattern than the breaststroke. The international swimming federation recognizes the butterfly as a distinct style due to its much more complex technical and physical demands.
The butterfly stroke's unique feature lies in its undulating body movements. This movement flows from the head, chest, hips, and legs, preventing the body from becoming rigid like a board while swimming.
Compared to backstroke or freestyle, butterfly uses simultaneous arm swings and a dolphin kick as its primary power source. This combination makes the butterfly stroke beautiful, fast, and challenging.
In the world of athletic development, the butterfly stroke is often used as a benchmark for mastering advanced techniques. While this stroke may seem challenging for beginners, it is highly effective for developing shoulder strength, core strength, and overall coordination.
Also read: 4 Popular Swimming Styles and How to Do Them
Butterfly Swimming Technique: Correct Start
1. Starting Position at the Starting Support
The starting position is the foundation for swimming a full lap. Many beginners overlook this phase, even though a bad start can drain energy from the very first second.
Your feet should be firmly planted on the starting blocks in a comfortable position, either parallel or one in front of the other. Your knees should be slightly bent, your hips higher than your shoulders, and your body should be leaning forward to prepare for the explosive push.
The hands should grip the edge of the starting block in a relaxed but firm manner, while the gaze is directed forward or out into the water. A common beginner mistake is standing too straight or too tense, which results in a stiff jump and loss of momentum from the start.
2. Push and Enter the Water
The starting thrust should come from the strength of your legs, not just a random jump forward. On the signal, release your hands and explosively propel your body slightly forward and downward.
When floating in the air, the body is in a straight and compact position. The head is between the arms, creating a streamlined position to minimize water resistance.
Enter the water at the right angle, not too deep and not too shallow. Maintain a streamlined position for a moment before starting the first dolphin kick to make the transition to the main swimming phase more efficient.
Also read: Breaststroke Swimming Technique: Movement, Rhythm, and Breathing
Butterfly Swimming Technique: Body and Movement
1. Arm Movement and Pull Phase
Arm movement is the primary engine in the butterfly stroke. Both arms must move simultaneously, symmetrically, and fluidly to maintain a stable propulsion.
The phase begins with the entry, where the hands enter the water shoulder-width apart. Then, the catch and pull are performed, with the elbows slightly bent to maximize the thrust of the shoulder and back muscles .
During the push phase, the arms push the water backward until they reach the thighs. Afterward, the arms exit the water and recover with a relaxed swing across the surface. Avoid pulling the arms too straight or too wide, as this wastes energy.
2. Leg Movement and Dolphin Kick
The dolphin kick is a characteristic feature of the butterfly stroke that is often misunderstood. This movement originates not from the knee, but from the hip, flowing down to the thigh, calf, and toe.
In one arm cycle, there are usually two dolphin kicks. The first kick is performed as the arm enters the water, and the second kick is performed during the arm push phase to maintain rhythm and power.
The ankles should be relaxed to allow for more flexibility. Avoid excessive knee bending, as if pedaling a bicycle, as this will reduce the power and rhythm of the dolphin kick.
3. Coordination of Arms, Legs, and Breathing
Coordination is key to making the butterfly stroke feel effortless. Without proper synchronization, swimming will feel like fighting the water, not working with it.
Ideal breathing occurs during the arm pull phase, with the head raised sufficiently forward. Take a short breath, then quickly return the head to a neutral position to maintain a streamlined body position.
Lifting your head too high will cause your hips to drop and disrupt your posture. Coordination training should be done gradually, separating leg, arm, and breathing exercises before combining them into a complete sequence.
Also read: Backstroke Swimming Technique Guide from a Professional Coach
Butterfly Swimming Technique: Effective Finish
1. Body Position When Approaching the Wall
As they approach the wall, many beginners lose focus and rhythm. However, maintaining a streamlined body position is crucial until the final touch.
The head is aligned with the body and the gaze is directed forward or slightly downward. The arms and legs remain in sync without changing their movement pattern.
Lifting your head to look at the wall actually slows your swimming speed. It's better to count the number of strokes you take to make your touch more precise, as mistakes like stopping your kick or shortening your stroke will drastically reduce your speed.
2. Final Whipping Strategy
The final stroke is performed by increasing the rhythm of the movement in a controlled manner. This is not the time to panic or change technique suddenly.
Take advantage of your last breath before entering the breathless phase if you're close to the wall. Focus on maintaining a consistent arm thrust and dolphin kick to avoid wasting energy.
Taking a breath too close to the wall often results in a distorted body position. With the right strategy, a butterfly finish can feel powerful, efficient, and satisfying, not just about surviving to the wall.
Master the Butterfly Stroke Technique with SVRG Equipment
Butterfly swimming is all about connecting from the start, through your body movements, to the finish. With gradual practice, a focus on basic technique, and regular evaluation, your skills will improve naturally and safely.
To make your training more comfortable and focused, use a swimsuit , ergonomic swim cap , anti-fog goggles , and noise clip from SVRG which are designed to help maintain body position, movement comfort, and concentration during training in the water.
If you're serious about improving your butterfly technique, complement your training with quality swimming equipment from SVRG. Now there's just one more step: swimming consistently and enjoying the learning process.
