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Category: Sports - Swimming - Butterfly Drills
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Drills
A
drill is used to break down parts of a stroke in order
to emphasize certain aspect of the body's movements. Drills
maybe used to learn a new stroke or strengthen certain
areas of a stroke.
Butterfly
Drills
Kicking Drills
1.
Body Dolphin: kick with hands at side, breathe on upbeat
of every fourth kick—drop head down on down beat
with out hesitating. Keep rhythm consistent, especially
while breathing.
2. Body Dolphin: same as above except that the hands are
in front.
3. Underwater kick: kick in a streamline position underwater—on
stomach, back, or side.
4. Kick on back: dolphin kick on your back with hands
at your side or in front, keeping knees below the surface
of the water.
- Press
The Corners
Kick Butterfly while doing a small scull extending beyond
the shoulders, and back in again. Keep sculling strokes
to less than 12-inches of travel. Purpose: working the
catch phase of Butterfly.
- Scooter
Butterfly
Hold kickboard with one arm, kick Butterfly, and stroke
with the other arm. Keep eyes forward. Work timing and
overall stroke. Purpose: undulation, thrust, and timing.
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- Two-up-Four
Down
Do two strokes Butterfly, breathe, and dive forward underwater
into a streamlined position and do four kicks. Purpose: entry,
dolphin action, and breath control.
- Butterfly/Breaststroke
Combo
Swim two strokes Butterfly, then two strokes Breaststroke.
Try to keep a consistent rhythm and undulating motion between
the two strokes. Purpose: to learn rhythm and the undulating
motion for both strokes.
Source:
WSU Masters
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