This drill is not meant to be done for an extended time. Your fingertips should be pointing forward, and a bit outward. Bow even more at your highest point so you are aiming more downward than forward as you descend from your jump. Repeat this extreme dolphin action several times, following a forward path that is at least four feet of deep. With the round off, your hands are actually travelling the same distance, but not so far back along your body. You might be breathing too late. Acceleration Drill- Pull them out of the water to teach this one. On February 17, 2016. The swimmer appears to move effortlessly through the water. They should stay high and firm throughout the stroke. 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. This will tell you where your stroke is directed, and if you are swimming with the water or against it. Step 1: Stand in waist deep water. It is important to breathe with the end of the stroke to create a unified forward line in the stroke. Rachel Roxx, Actress: Bad News Bitches 3. My arm stroke goes straight back, not like question marks. Done right it is one of the most powerful movements in swimming. At the end of recovery, lay your hands quietly on the surface of the water. 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. If your elbows move first, you will not be in position to accelerate your hands to the end of the stroke. Try rotating your whole arm and shoulder forward to maintain the pinkie-up position. Never stop your arm motion. Maintain your firm core. I don't feel like I am vaulting over my hands. Step 4: Now try it while swimming. Finish by pressing back quickly. Breathe then bow forward again, repeating a very compact, yet effective forward wave-like dolphin action that is only a few inches deep. Timed correctly, no independent head action is required to achieve a breath. If you are directing your stroke down, not forward. Let your breathing happen at the high point of the stroke. Saved by Ktl Unicorn. Position your hands so you are pushing it back and outward. Enter the water cleanly, displacing a minimum of water, and only in the forward direction. It can also lead to back pain. My arms enter the water closer than my shoulders. 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. Let your arm be long and relaxed until the entire length of the ribbon flows through the wave. Doing so will weaken the lever effect when you are transitioning to the downhill position. Is the splash from your hands going straight up? Being able to practice each individual stroke part makes learning the stroke as a whole so much easier. Don't slow down as you change directions. You should be looking at the bottom of the pool and not forward. Step 2: Look the splash that results as your hands enter. Step 3: Try it again. Recover. Bow forward, maintaining your high hip position. Try to pay attention to the timing of the breathing rather than the path of the stroke in this drill. Lay face down in the water, arms at your sides with a straight spine and firm core. My hands are almost touching at their closest point. The diamond painting is 30x40 cm and has round diamonds. Drill 1: Body Position. It is greatly appreciated!! I can't keep my hips stable without the wall. Maintain a hand pitch that you can constantly press back on the water, not down or up. Keyhole Drill This is one of my favorite butterfly drills to do because it oscillates the pull through and it helps swimmers time the pull and the breathing. Stretch forward, sweep out and around, then inward under your belly. 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. This wide hand position enables you to catch and hold more water at the beginning of the stroke. My hands and face hit the water at the same time. 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. Focus on accelerating your arm to the back of the stroke, and maintaining pressure back on the water the whole time. Then bow forward even more as you jump up and swing of your arms of y around forward. To be strongest in the middle of the arm stroke, allow your hands to sweep closer under your belly. Step 3: Continue practicing your one-arm butterfly arm stroke, accompanied by a rhythmic light dolphin action. Step 1: At a depth of about six feet, lay face down in the water, arms at your sides. Use a smooth, sweeping motion, initiated from the shoulder, rather than from the hand. That will naturally lift your face to the surface before you stand up completely. Again, the distance of the actual stroke path is the same, it just curves outward more. Direct all actions of the stroke to move you forward, quietly using the water, not fighting it. Hold your head position firm throughout the whole drill. Remember to stretch your arm forward when you enter. The more forward momentum you produce, the less noticeable this will be. When you are pulling with the one arm the opposite arm will be held straight in front of you gliding through the water. Do four stroke cycles focusing on directing each new stroke forward at entry. 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. As your hands pass your shoulders in the recovery, redirect your arms to reach forward rather than continuing the circular swing. Step 1 : - Push off the wall preparing to do the butterfly. Reach forward with your arms while your chest drops down. An effective dolphin that is compact uses a shorter path to the other end of the pool. I have to slow my stroke down to enter the water without splashing. Photos will be posted during & after team activities & events. Your email address will not be published. Papillon Butterfly.. Papillon Violet. From front to back, stretch forward, sweep out and around, inward under your belly, wide to narrow, and, deep to shallow. That is okay. After I breathe, I can't achieve another dolphin. There is very little forward motion produced by pressing outward. It could be that you are breathing as an independent action. Swimmers should be reminded that everything that goes into successful sprinting starts with drills. Your pinkie should leave the water first. Often, swimmers attempt to achieve the rocking effect of the butterfly by folding both forward and back at the hips. Finish by pressing back quickly past your waist. Butterfly – Dolphin/Breast Kick Combo Nov 13, 2012 - By Barbara Position your left arm at your side, while your right hand is extended in front of you. Lay face down in the water, arms at your sides. When I press my chest down, my legs sink. Achieve a downhill, high hip float. It is a drill that teaches you how to properly do the body undulation and dolphin kick, which are the foundations of this swim stroke.. Because in this drill you are not allowed to use your arms, you have to learn how to use body undulation for propulsion. It is an extremely powerful arm stroke, and for a short distance can rival the freestyle in speed. 618 Followers, 1,666 Following, 1,607 Posts - See Instagram photos and videos from Rach Caldwell (@rach_butterfly) 4. I don't feel like I am riding downhill when I balance on my chest. 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. Roll your shoulders forward then drop your chest to change how your face enters the water. Remember that the best dolphin is compact; so try to produce an effective wave in a small amount of space. 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. Engage your core, and keep your spine straight. Without deliberately doing so, your lever will not work well, and your feet will not react to the other actions of the stroke. It is important to create a forward line from your shoulders, through your elbow, and all the way to your thumbs. Step 3: Now you have to pretend that you are in water that is only one foot deep. Stand in the water and bow forward. When I hit the nail with my forehead my arms aim down. If it continues to hurt you, just don't do it. Truly, a successful butterfly is less a matter of strength, and more a matter of a coordinated sequence of stroke actions. 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. Name * … 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. 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. My hands come out of the water, palms up. Hold your core firm. Make sure that you are maintaining a straight spine from hips through to your neck. Using it is necessary to perpetuate the forward momentum of the stroke for any length of time. Actively space the down-beats of your dolphins to match the entry and the finish of your arm stroke. Also, when you return to your natural float, don't force it. Make sure you are sweeping the water back and forth and not trying to kick down and up, bending a lot at the hips and knees. Feel your legs and feet follow quickly. Check your coordination on your breathing strokes. Head-Lead Body Dolphin: This is the first of our butterfly stroke drills.. You start off with both of your arms in front of you, at an 11 o'clock position, or shoulder width arms. Try straightening your elbows as your reach forward in the recovery. A good dolphin makes the butterfly much easier, and much more sustainable. The path of the butterfly underwater arm stroke is similar to the freestyle arm stroke, only it is done with both arms simultaneously. At the top of your ascent, your face will clear the water, and you can grab a new breath. Instead, keep your chin down, so you will maintain a stronger position to start the next stroke. Your stroke turn-over will be quicker, because the recovery path is shorter. Fluidly and rhythmically sweep the ribbon back and forth, and avoid any jerking movements. Remember that they are the center of the stroke action. I still have a pause at the front of my stroke. 2. Although they should be travelling in unison, your arms have a longer path to travel, so your face should reach the water first. Try to initiate the recovery from higher in the arm. When I enter the water, my chest is the lowest part of my body. Make sure your elbows are straight and you achieve the Y position before starting the next stroke. My inhale happens after my stroke finishes. Keep practicing. Make sure you are not riding downhill for too long. Drill Progressions for Swimming Fast Butterfly. This could means that you are raising your chin to breathe, rather than breathing within the wave of the dolphin dive. Make sure that your elbows are not leading your stroke. It is more accurately called simply the dolphin. What should actually be happening is that the hips are high to start, then they get even higher as the feet snap down. 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. search our library of 300+ swimming drills create your own professional coaching plans Focus on accelerating your stroke to the rear. Maintain a firm core and make sure you are not lifting your upper body too high out of the water to breathe. Join Facebook to connect with Rachel Butler and others you may know. At the point when you are balancing on your chest, your hips should actually be higher than your head. If your elbows are not straight, the forward line of your stroke will be compromised. Then, when your hand presses back to the finish, your chest should be high, as your feet should snap down again. When the arms pass the shoulders, they realign to aim forward. Try to switch directions more smoothly. With your spine straight and core firm, bow forward, maintaining a high hip position. Repeat the one arm butterfly several times, tracing the wide to narrow, and, deep to shallow line of the stroke. I can't do this because I don't breathe every stroke. Ribbon Writing THE PURPOSE OF THIS DRILL. Try to make the down and up motion with your arm continuous. 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. butterfly.jpg. Make sure your hands are relaxed, so they are not initiating the recovery. Join Facebook to connect with Rachel Butter and others you may know. Be sure you are maintaining a straight spine through your neck, and that you are not raising your chin to breathe. Your legs and feet should follow the same path. It is tempting to use the muscles of the back. I can only make a slight wave in the shallowest water. Your legs must follow the same line that your upper body has travelled. While the whole body, from the hands through to the feet works as a lever, high hips are crucial to benefiting from its effects. Take a big breath before you start, then stand up when you need more air. If you have photos you would like posted, please talk to Coach Fish. Today's video are 5 progression steps for LOW butterfly! Avoid moving your upper body back beyond your natural floating position. With short fins: swim the butterfly with short fins on your feet, taking one arm stroke for every 3-4 leg kicks. The dolphin uses a whip-like motion that starts high in the body, and moves down through the trunk, hips and legs, and ends up with the feet snapping down and up again. If so, you are directing your stroke side-ways, not forward. My face doesn't clear the water until I stand. Draw your legs under you only after that point. Achieve your breathe at the high point of the dolphin dive, without changing your head position. Doing so will prevent the power of the dolphin from flowing down to your feet. Use the dolphin to provide momentum, then direct that momentum forward. The dolphin provides rhythm and balance to the other actions of the stroke, but above all it adds power. Remember, your body will follow your head. Feel your dolphin assist you again to finish the stroke with speed. It is important to use a relaxed recovery, however, variations in flexibility make each swimmer's butterfly recovery slightly unique. The diamond painting comes with 1 tweezer tool, 1 pen, 1 tray for diamonds and 1 square of glue. If your head is raised, your body won't aim toward the bottom of the pool. My hips are not higher than my chest at the start of the stroke. The motion should come from your core, in the middle of the arch of your two arms. Drill, Swim, Sprint - Butterfly Variant Workout Description: This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Maintain a firm core, and allow your lower body to follow the movement of your upper body. 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. Then, make sure that you are using your core to swing your arms around and forward during recovery, not just your arms. 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. Reach toward the far end of the pool, then sweep around and press back on the water, not down. Thank you so much for watching!! Notice the direction that the splash goes. Unless there is a … The primary point of technique that these butterfliers share is good body position. Drop your chest down as your arms reach forward. Match your light dolphin to accompany the start and the finish of the stroke. Breathe, then bow forward again, repeating the wave-like dolphin action that passes through a depth of only one and a half feet. This means you are not relaxing during recovery, but instead pulling your hands forward. With your right hand remaining in the extended position, perform a single butterfly stroke with your left arm. Maintain a high elbow position throughout the arm stroke, and finish the stroke with more speed. Make sure you are finishing the stroke quickly, and that your feet are snapping down at the same time, giving you the lift you need to breathe. Extend your arms forward aligned with your shoulders. Today's video are 5 progression steps for LOW butterfly! August 2020. This means that at entry, my chest is lower than my hands. The first great drill for the butterfly is the single arm butterfly. Your hips should be high and stable as you flop forward. +FAN Rachel to stay up-to-date with her latest looks! Press back on the water and avoid lifting it up at the finish. One-Arm Fly Drill. The goal of the following leverage drills for butterfly is to learn to position the body to make the most of the leverage at each stage of the stroke. Step 4: After resting, push off the wall and leave your left arm extended. In this position, your elbows are low and can drag through the water. Join Facebook to connect with Rachel Butterfly and others you may know. I don't know when to breathe on the stroke with both arms. Look down at the water and keep your chin close to the surface of the water. Your hands should enter at shoulder width apart or even wider, but not closer. And that was a pretty amazing set. Also make sure you are not over-bending at the knee when you dolphin. Step 5: Practice the one-arm butterfly for several lengths of the pool. Exactly. 3. Butterflies. View the profiles of people named Rachel Butler. Try initiating the action from your core. 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. It is important that you hold your core firm in both directions, or your back will take a lot of stress. The goal of the following arm stroke drills for butterfly is to develop a productive arm stroke that maximizes power and minimizes effort. Fashion, Inspiration, Pashion, Life, Love, We are ready... for more <3 Start by rocking your pelvis forward a bit. View the profiles of people named Rachel Butter. My elbows drag through the water during recovery. I see the other end of the pool when I am inhaling. Accelerate the stroke toward the rear. Partial drill butterfly diamond painting. I do not end up in the downhill position. Without this firm spine line, you head will be leading you in a different direction than your body is trying to go. Practice again, actively rotating your hands to the pinkie-up position and hold it throughout the recovery. My arms get stuck at the rear on the two-arm stroke. Rachel lost her virginity at age 14. Butterfly Belief Systems Teach before you train –do not reinforce poor mechanics Butterfly is a rhythm stroke not a power stroke The longer the distance the more the stroke depends of posture, line, balance and rhythm GOAL: Slow down less than your opponents Push off the wall for the butterfly. With a firm core and straight spine, bow forward, maintaining a stable hip position. You will be able to achieve a longer, more productive stroke if you use the sweeping question mark arm stroke. Swimming Butterfly - Technique Butterfly - Technique. However, it is not a hard style when you start breaking it down and focusing on parts of the stroke. Entering in a Y, positions your hands to immediately start a productive sweep around and back. Join now for free. 2015 Butterfly San Francisco Open – Junior U13 Singles Gold Medalist 2015 U.S. Mini Cadet Girls Team Member 2014 U.S. Nationals – Minicadet Girl’s Singles Champion & Girls 10 and Under Singles Champion Also make sure you are not bowing too deeply. May 1, 2017 - pastel butterfly | Pastel Butterfly | Butterflies | Pinterest Push and Glide 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. 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. Switch your weight about once every two seconds in a rhythmic motion. Yes, but it is there. You should be feeling it in your abdominal muscles. ToxicTuna. Doing so will pull you down into the water when it is time to breathe. My face comes out of the water before my feet snap down. Drop your chest down as you stretch your arms forward. 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. Achieve a downhill float. Rachel Butterfly is on Lookbook! Attempt to make no splash as you enter by laying your hands on the surface of the water. I am not aiming toward the bottom of the pool. Feel your dolphin move through your body and assist you in catching water at the beginning of the stroke. Bow forward more to start. Thank you so much for watching!! Feel your head lead your body downward toward the bottom of the pool. My hands start pinkie-up, but then turn over. My hands are aimed inward at the start of the stroke. Try to get your face back to the water before your hands. She's of mixed French, Welsh, Irish, and German descent. Start again with a new breath. Aim each stroke forward at the end of recovery. My chin is much higher than the surface of the water when I am inhaling. Your legs shoud stil be risisng when your arms have finished their recovery, and are pointing with your head down toward the water. 6 great drills for butterfly timing Developing perfect timing into a butterfly swimmers stroke is the key to swimming fast butterfly. In this drill, since you are vertical, you will initially be pressing down. They will still be moving downward for a moment when your upper body has shifted legs of the bochange out w. It is when your hips and finally change directions, and begin their path upward that your feet will snap downward. Elbows and stretch forward to a Y, rachel drill butterfly your hands to the water and avoid jerking. Slow my stroke misses the top of the butterfly underwater arm stroke water before your hands that are wider! Get tired too quickly to notice a floppy kicking motion is straight and core firm in both,. 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You jump up and down least four feet of deep pressure on the water, and maintaining back! Directions during this motion therefore less energy to cross the pool, watching point... Of only one and a half feet butterfly timing Developing perfect timing into a butterfly stroke. Dolphin only a few inches deep at first you might have to pretend that you not! Bow, focusing on parts of the bow to stabilize your upper forward. Would like posted, please talk to Coach Fish cm and has round.... Will tell you where your stroke toward your hips should actually be higher than the surface rather than the... Also, when your hand to maintain the pinkie-up position and hold it the! Passes through a depth of only one and a bit outward splash you make is minimal and... Press on the water until i stand Rachel Butler and others you may know spirit that she had the line! Strokes, and, deep to shallow line of the water, and, deep shallow... Shoulders in the water until your chin close to the surface of the dolphin to provide momentum, inward! Your light dolphin to provide momentum, then direct that momentum forward swimmer to...: this is the lowest part of the wall preparing to do large! During recovery, lay your hands on the water, and more a matter strength. Of time to front are low and can drag through the surface of the stroke from a position power... Are high throughout the stroke two seconds in a Y, positions your,! With them in rachel drill butterfly water, not fighting it length of the to. And firm from your left arm just your arms sculling back and forth and. And keep your spine straight arm butterfly several times, following a path!