Improve your Butterfly swimming (5 Stages) technique for beginners

Improve your Butterfly swimming (5 Stages) technique for beginners

this is a guide to help you swim butterfly
without getting tired. It consists of 5 phases. I’m not saying that you will watch this
video and you’ll immediately go to the pool and swim hundreds of yards without breaking
a sweat. No no, on this video I will show you a series
of progressive exercises that you can do to that if done well and often will help you
create muscle memory for a smooth easy butterfly. Along with muscles memory you will develop
endurance that is basic for all things swimming. I did a video a while ago about exercises
for core muscles for dolphin kick. If you haven’t seen it I recommend watching
it since it will help you with butterfly too. If you have core strength then swimming butterfly
is much easier. If you do have some core strength and you
still can’t swim butterfly without getting extremely tired then chances are your timing
is off. To perfect your technique let’s begin with
some shoulder warm up. Remember that this is the hardest stroke on
your shoulders so you need to warm them up well before swimming. Now lets do butterfly kick to warm up the
core and leg muscles. This exercise is quite challenging but it
helps you focus on a quick breath and using your legs properly. So put your hands to your sides and dolphin
kick your way across the pool. Remember to use your chest, your hips and
then your legs. Now this one is a bit easier. Try doing dolphin kick on your back while
holding a kick board on your hands and keeping it above the surface. This will help you keep the arms in place. Doing kick like this with a board, will help
you stretch your shoulders to the range of movement you will need to swim butterfly without
getting tired. Try exaggerating the movement of the chest
and leaving the shoulders on the surface with the board. This is a little more technical but it will
help you reduce unnecessary efforts while you swim. Kick with your arms straight in front and
pull your body Forward with your head coming out of the water just barely to take a breathe. Then recover your hands underwater like so
and start again. Remember that our goal is to swim smoothly
by identifying and correcting all the ineffective swimming techniques. In butterfly the arms should pull your body
forward and not up like many of us do. This is the best way of correcting that. I recommend doing this exercise for about
4 x 25s every time you plan on swimming butterfly. Now if you want more power in your pull, this
exercise is helpful. It helps if you swim in a deeper pool but
just try not touching the floor. Get your arms on this position. Your head should be in front of your shoulder
line. If you are not quite there yet it means that
you need more shoulder flexibility. We have a video about shoulder flexibility
btw. Now pull yourself out of the water like this
and repeat. This emulates your stroke but with gravity
forcing you to do a bit more effort. The next stage is to do butterfly with one
arm. This is much easier than doing butterfly with
both arms but you need to focus on the position of the head and hips. These two parts, the head and the hips will
guide the undulating movement of the body. Once you dominate this part you can do the
same exercise but with your resting arm down by your side like this. This is slightly harder because you don’t
have the leverage of the other arms to get your head out, so this will help you to use
your other arm more effectively. Once you can do around a 100 meters of catching
arm butterfly without getting really tired you can move on to the next phase! ON this phase your mission is to do this exercise
without getting tired. Do one arm butterfly then the other, then
do one or two full strokes. This exercise is good because it helps you
recover your arms before the next full stroke cycle. It also helps with your coordination and concentration. Once you perfect this stroke exercise to the
point where you can swim relaxed but smooth and at a constant speed you can do the next
phase of exercises. Phase 5
Now you can do exercises all day long but at the end of the day there is no escaping
the real thing. Swimming full butterfly is what will help
you the most. If your shoulders are strong, your core is
tight and you have good ankle flexibility, now that you have worked on your technique,
you are all set to swim a smooth and fast butterfly. Just remember to warm up properly and stretch
afterwards. I hope you use this guide and up your butterfly
game to the next level. If you like what we do, one of the best way
to support us, besides watching our videos, is visiting our website. We have swim caps and more swimming content
there. Thanks for watching! See you next time! Swim fast!

99 thoughts on “Improve your Butterfly swimming (5 Stages) technique for beginners

  1. These are the two videos I talked about

    Core exercise video:

    Streamline flexibility:

  2. I have noticed that some of the swimmers open their mouth under the water before taking a breath . So did you in the video. Why?

  3. My coach says you shouldn't breath every stroke so you don't go down and will create less drag. If you breath every for example 2 strokes you'd be faster because you'll have less drag

  4. Greatest butterfly clip I've seen that covers much of what I stumbled on in the past four weeks (after having done badly for years "muscling" the stroke ) I wish I'd seen it years ago (before you uploaded it!)
    For me, I'd only add emphasis on a firm hip flexion AND extension after recovering the hands to establish a rhythmic stroke. I began to understand the stroke by dividing my pool time into drilling 95% and full stroke 5% .
    Great JOB!!

  5. 초보자를 위한 접영 (5 단계) 기술 향상하기

    이번 비디오는 지치지 않는 접영을 할 수 있도록 안내하는 비디오입니다. 5 단계로 되어 있습니다. 여러분이 이 비디오를 보자마자 수영장으로 가 땀 한 방울도 안 흘리면서 수백 미터 접영을 할 수 있다고 말씀드리는 것은 아닙니다. 그것은 아니고요. 이번 비디오에서는 여러분이 할 수 있는 한 단계씩 향상되어가는 일련의 운동들을 보여드리겠습니다. 이 운동들을 자주 그리고 잘 수행하면 여러분은 부드럽고 편한 접영을 위한 근육 기억을 생성할 수 있을 것입니다. 근육 기억과 더불어, 수영의 모든 것에 대한 기초가 되는 지구력을 개발하게 됩니다.

    하루 종일 예비 운동들을 할 수도 있습니다만 마지막에는 진짜 접영을 하지 않을 수 없습니다. 완전한 접영으로 헤엄치는 것이 가장 도움이 됩니다. 당신의 어깨가 충분히 강하고, 코어(core, 몸 중심부)가 단단하고, 발목의 유연성이 좋다면, 지금까지 기술을 연마해왔으므로, 이제 당신은 부드럽고 빠른 접영으로 헤엄칠 준비가 다 되었습니다. 단, 하기 전에 근육들을 제대로 풀어 주고 하고 난 다음에는 늘려주는 것을 잊지 마세요.

    코어(core, 몸 중심부) 운동 비디오:

    흐름선(streamline, 스트림라인) 자세 유연성:

    Skills NT 가게:

    우리의 페이트리언이 되어주세요:


    시청해주셔서 감사합니다!
    빠르게 헤엄치세요!

    What True Self, Feels Bogus, Let's Watch Jason X by Chris Zabriskie

  6. I had another "Aha! " moment swimming tonight. While dolphin kicking face down, I let my hips loosen more than my usual reluctant wiggle, as directed by my YMCA swim coach. When swimming full stroke, my hip flexion much more aggressively moved my hands and chest forward. In our 25 yard pool, I counted six or seven full strokes after pushing off from the wall and three body dolphins–down from the usual 8 or 9. I know I will wake up & realize I dreamed it. 🙁

  7. Some great drills there which I haven't seen before (2:12 is Biondi drill right?).

    Do you have any recommendations for full stroke butterfly sets? I'm trying to go sub minute 100m fly but I end up dying on the second 50m.

  8. these videos are so helpful, high-quality underwater scenes, and good explanations, that's the way it has to be done, thanks!

  9. Hi, I like your videos on butterfly and dolphin kick. Very informative. You've shown the core exercise that's needed. Would you recommend any gym exercises to help strengthen the shoulders or you best prefer that's done through regular swimming?

  10. Hi, I cannot do a full length at my local pool so I can't fully practice my various strokes for a longer time especially dolphin kick. The reason is that it slopes from 1m to about 2m before it drops to 3m and I'm not very confident in the deeper part. I stop at about 1.8m which is about 10m in length (strangely it doesnt look it). I occasionally go to the deep end but not without a float or on my back without float. Do you have any tips to help build that confidence level? Sometimes I panick setting off from there. I also suffer from the occasional cramp in the foot or leg which stops my progress. I'm due to start my intermediate level swimming lessons end of Jan but any advice before that would be gratefully appreciated.

  11. DO you know the main problem? Everyone while doing butterfly makes their chest move up than forward. That does not only slow you down but also makes you tired.

  12. Doesn't the single arm fly with arm extended have an extra 3rd kick? Then the single arm fly with arm back has the regular 2 kicks?

  13. All your videos are high quality and really helpful. I learnt my flip turn from your videos. And now I am learning butterfly step by step from your videos. Thanks a lot!

  14. Thanks! I will try all of these and it will help me get ready for my 100fly at champs next weekend! Btw I’m only 8

    Edit: my time for short course is 1:30:89

  15. Thanks for the vid. Can you develop your core by performing these drills, instead of dry land exercises? Asking for a lazy friend 🙂

  16. We have a 10 workout program available now. It is focused on short freestyle training. It will help you gain speed and also put in practice a good freestyle technique. Click here to learn more about it:

  17. you guys have the best swimming instructional videos, considering simplicity and production of the video. i would like express you a heartfelt gratitude, thank you!

  18. This was a great video! I just have one question, I know for butterfly you have to do two kicks, but do one of the kicks have to be stronger than the other?
    If so, does the first kick have to be stronger or the second??

  19. I love your videos – I think they are some of the best technical swimming videos on Youtube. Thanks for making them!

  20. This definitely works. I couldn't even do the dolphin kick at my first time but I did the stretching + the core workouts that you gave me. After a day or two, I was finally able to do the kick with my hands on my side, and three days after, awhile ago, I was able to do the kick with my arms extended. Really nice!

  21. Muy bno tu vídeo bn explicado paso por paso ya me inscribí y hoy mismo empiezo a fortalecer mi mariposa.

  22. thank you for the video! i wonder if i am supposed to stroke my hands aside a little on entry to help breast stroke and catch water. please give me some suggestions.

  23. Your videos are really nice n helpful …great techniques+science with proper guidance.

    Thank you so much for these videos.

    M beginner in swimming and i love to swim in pool ….but due to pool colorine my entire body become dark n skin become rough n dull ….can u help me in this ….pls ….???

  24. You're like dolphin! Awesome~
    I'll practice more and improve my skill, this video is very helpful! Thanks I'll root for u in Korea😆

  25. why don‘t you sell the swimming suit? I need a short swimming suit and I will buy it if you sell them…

  26. Excelente video, podría sugerir si pudieran poner los textos en un lugar que permita ver bien los movimientos, gracias

  27. I found these drills very useful to increase endurance and also to focus on the arms motion.
    Butterfly stroke is definitely the hardest but once you acquire the technique and you let the body moving in harmony with the water it comes very easy to keep your speed. Endurance is correlated to core and legs strength. Scheduling some workout in the gym will provide a great support to your swimming session.

  28. I invented my own version of butterfly…it's called 'broken butterfly'….. I swim the butterfly but my legs do absolutely nothing and trail behind….like they are both broken…..I do it PERFECTLY!….do I win a prize??

  29. Dear Raul and Uranga from Skills Nt swimming channel. I just improved TWO SECONDS off my best time in 50 free, and FOUR SECONDS in 100m free by watching your videos. Thank u so much for helping me! I also got a lot faster in 100m and 200m butterfly, I dropped FIVE SECONDS off in 100m butterfly and SEVEN SECONDS in 200m butterfly! please do more tutorial videos, thanks a lot! 🙂 :

  30. My shoulders don't have the flexibility to do the fly any more, but I do practice the dolphin kick because I need that for coming off the wall. I am wondering if there is any particular reason to practice the kick up side down? I can really see one difference between right side up and up side down, and that is, for some reason, the amplitude/up and down stroke seems to be smaller when upside down, and I can do a much bigger stroke when right side up… No clue as to why. I only swim the up side down way with fins. I do swim right side up with feet and also fins, snorkel, and kick board.

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