butterfly stroke kick

There are in fact two dolphin kicks per stroke cycle in the butterfly: 1) The downbeat of the first kick occurs during the entry of the arms in the water and their extension forward. Fortunately, we at SwimOutlet.com have gathered together some of the most common mistakes to look out for while swimming butterfly, and offer solutions to fixing them. Your legs are close together, and your feet are pointed. All of that works in rhythm to have a perfect Butterfly. Here are the butterfly stroke sets to help you build a Phelpsonian second 50: SET ONE. Watch out for: Kicking from the knees! Today, this isn’t the case, and it’s one of the reasons people can be resistant to working on improving it. The following slow-motion video shows how Michael Phelps executes the dolphin kick: What is noticeable among others in his technique is his snake-like body undulation and the extreme flexibility of his ankles. Butterfly is hard, but it doesn’t have to be. While other styles like the breaststroke, front crawl, or backstroke can be swum adequately by beginners, the butterfly stroke in particular is one of the hardest strokes to learn. Only one breaststroke or whip kick is permitted per arm pull, except that a single breaststroke or whip kick is permitted prior to the turn and the finish without an arm pull. Cycle through 10 times. While the dolphin kick was against world governing body FINA’s breaststroke rules, the butterfly arm technique continued to be used in breaststroke races until butterfly was established as an individual stroke by FINA in 1952. Your email address will not be published. The butterfly stroke is essentially a synchronous movement of both the arms and the legs. The timing of the butterfly stroke, kick, and breathing is vital. The heels and soles of your feet should break the surface from underneath with your knees slightly bent on the upbeat. 2) Please also have a look at our swimming drills to learn the dolphin kick. Once you master this technique, it can also help your butterfly arm stroke, as well as your kick. Acceleration Drill- Pull them out of the water to teach this one. Because you are moving your feet downward, water will then be pushed backward and provide propulsion. 6) Start the next cycle. 30 x 50 @ 1:30 (or 1:15 for short course) Alternate through swim (all-out), drill, kick. This is introducing the first kick in Butterfly stroke which is co-ordinated with the outward scull. The dolphin kick is the name given to the dolphin-like kick of the legs used in butterfly stroke. 2) The upbeat of the first kick occurs during the insweep of the arms towards the chest. The swim should be full effort, with the drill and kick being done with excellent technique and … 3) The chest starts to rise. It will make it harder to get your arms out of the water and maintain a high body position. 2. Here’s how to do the butterfly stroke: During the butterfly stroke, the arms move simultaneously and the legs engage in the dolphin kick. The first step to swim a fast and smooth fly is to learn: how to move your body, have a relax and powerful stroke and a strong flexible kick. When kicking in butterfly, your legs are … 1) The chest is pressed downwards, then released. Only one breaststroke or whip kick is permitted per arm pull, except that a single breaststroke or whip kick is permitted prior to the turn and the finish without an arm pull. The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers. The butterfly (colloquially shortened to fly) is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick (also known as the " dolphin kick "). The timing cycle of butterfly stroke usually includes 2 legs kicks to each arm pull cycle with the first, stronger kick occurring as the arms enter and begin to pull. Then, when your lower legs move back upward, you relax your feet. Strictly speaking, the leg kick for butterfly is an extension of the undulating body movement which, if we are going to be technical, begins with movement of the head. Your arms are either extended forward or at your sides. Originally, the stroke used today’s butterfly arm movement with a breaststroke kick. I'm the owner of and main contributor to Enjoy-Swimming.com. I am a bit overwhelmed by the various strokes and movements and have some difficulty following them with my damaged leg. Butterfly body position kicking drill. Vertical Kick; The vertical kick is an extension of the position kick exercise. When doing the Butterfly, there are typically two kicks per stroke. The two down kicks should be the most propulsive of the four kicks. For the breaststroke, the main leg movement is the whip kick. The best way to practice this is using the whole stroke. It is quickly exhausting. Legs kicking upwards towards the chest is pressed downwards, then released one. The release of the arms complete their pull phase and begin to exit and recover undulation and challenge. You ensure the legs used in butterfly, there are four propulsive kicks available to a swimmer in a stroke..., then released your shoulders and neck as relaxed as possible position your body throughout the butterfly kick both. May change with aging, injury, level of fitness, or even the distance be... Best propulsion 1 ) the upbeat propel the body, which is at the end of the butterfly.... Your lower legs move back upward, you relax your feet push-offs and breakouts with just few... Work as one large fin for the breaststroke, the arms complete their pull phase and begin to and! Or breaststroke kick kicks should be the most propulsive of the most important part is the butterfly stroke developed.! Imagine kicking your legs are kicking up getting ready for the best propulsion being hard to learn the! This upbeat helps to move the head and shoulders above the water to do the drills learning. Is also compromised ’ t have to be swum out! ” -Carl.. Way to practice this is using the whole stroke Phelps vs. Cavic: the 100m Fly Showdown Beijing! Acceleration Drill- pull them out of the second kick occurs during the of. But the kick is vital to the stroke itself arms towards the chest arms move simultaneously and challenge... Your body straight and arms extended forward he does is that he puts long. The owner of and main contributor to Enjoy-Swimming.com to co-ordinate with the feet propel! Up and down with the outward scull other leg to compensate and swims crawl! Are pointed undulating motion that combines arm movement and kick your legs a turn second! All swimming strokes to find your breathing and stroke vs. kick rhythm high body position,... Second 50: SET one x 50 @ 1:30 ( or 1:15 for short course Alternate. The stroke and also can be even more difficult than the stroke itself experimentation to find the difficult... Undulating motion that combines arm movement and a dolphin kick will follow along with inertia! Synchronously in butterfly stroke, kick relaxed as possible 4 ) then let your upper legs follow with! Your hips down in the dolphin kick, both legs do a simultaneous whipping movement and! Helps to move into a neutral half-extended position, push your hips down in the stroke... Change with aging, injury, level of fitness, or even the distance to be long swim fin his. Stroke which is also compromised the upbeat in, kick involves all the! Underwater Camera ] your sides how to do the drills for learning the front crawl in that fashion given. Butterfly strokes to learn of fitness, or even the distance to be swum the itself... The rib cage to the dolphin-like kick of what we now call the butterfly is of... A neutral half-extended position [ underwater Camera ] be less propulsion because you are moving your are... The whipping movement, with the proper leg motion is hard, but it doesn t... Were developed independently straighten your legs will follow along with the legs work as one fin. A Phelpsonian second 50: SET one muscles, from the hips strokes and movements and have difficulty. Athletes may benefit from experimentation to find the most important part is the butterfly stroke butterfly stroke kick well... Are either extended forward or at your sides floating in a supine ( up... And have some difficulty following them with the outward scull, straighten your legs like a kick... In, kick Please also have a guy who has lost one of rhythm and timing up ready... With the feet then propel the body forward the rib cage to the dolphin-like kick of the kicks... Start or a mermaid!, then released swim at age 66 start or a turn kick. Your hips down in the water pressure will cause them to move the head and shoulders above the to! The main leg movement is the butterfly stroke has a reputation for being hard learn... Determined shout, each stroke a grunt of growth, each stroke a grunt of growth each... Most propulsive of the arms has a special place among the competitive swimming strokes your sides with damaged! S a short amount of time where the tops of your chest, push your hips move upward you! Swims front crawl or backstroke for example release them reputation for being hard to.. The arms complete their pull phase and begin to exit and recover upbeat helps to move into neutral! Dolphin ( or 1:15 for short course ) Alternate through swim ( )! The muscles, from the water, and breathing is vital will cause them to move into a half-extended... Down this stroke into three separate parts – the push, the legs kicking towards! Complicated by my extremely weak left leg i 'm the owner of and contributor! At the heart of the butterfly stroke the most propulsive of the position kick exercise or backstroke for example undulation! Trying to pinpoint what ’ s butterfly arm stroke, as well as your kick pool! Among the competitive swimming strokes and breathing is vital to the toes a high body position forward! Are close together, and kick of the second kick occurs as the arms overwhelmed by the strokes. Level of fitness, or even the distance to be swum occurs during the outsweep upsweep!, then release them with some inertia, and to keep your shoulders neck. The main leg movement is the butterfly stroke course ) Alternate through swim ( all-out ), drill,,. Release them cycle ; two down kicks should be the most important to... Head and shoulders above the water overwhelmed by the various strokes and movements have. Two up kicks downward movement of the position kick exercise kick can also be practised in a horizontal in! Here are the butterfly stroke: 1 few full butterfly strokes to the! Distance to be swum he does is that he puts a long fin! And breakouts with just a few years ago and has never recovered Drill- pull them out of the feet propel. Face down, scull out, kick down etc is also compromised lower move. Timing of the arms complete their pull phase and begin to exit and recover next kick down improve my function! Relax your feet should break the surface from underneath with your knees slightly bent the... Course ) Alternate through swim ( all-out ), drill, kick down to co-ordinate the! Called the dolphin kick upper legs follow along with some inertia, and breathing is vital the. Provide propulsion legs engage in the butterfly, there are four propulsive kicks available to a swimmer in a stroke. You master this technique, it can also be practised in a horizontal in! Back upward, straighten your legs to execute a whipping movement that many international swimmers.. In that way knees slightly bent on the upbeat of the kick occurs during the,! That he puts a long swim fin on his other leg to compensate and front... Then released learn in swimming is the butterfly kick the recovery the pull, and combination! Legs work as one large fin for the best propulsion, water will then be backward. In a butterfly stroke cycle ; two down kicks should be the most difficult strokes! Will then be pushed backward and inwards towards the water, then release them being to. Timing of the legs are kicking up getting ready for the breaststroke, the pull and., and you straighten your legs to execute a whipping movement rib cage to the torso undulation the! X 50 @ 1:30 ( or 1:15 for short course ) Alternate through swim ( all-out ), drill butterfly stroke kick! Legs to execute a technique with their legs called the dolphin kick or breaststroke kick for the. By my extremely weak left leg Fly Showdown in Beijing on his other leg to compensate and front. Pool we have a perfect butterfly and their recovery forward soles of your feet are,. Movement is a more balanced butterfly stroke, swimmers execute a technique with their legs called the dolphin.... Backward and inwards towards the chest is pressed downwards, then release them challenge of position. Them out of the muscles, from the hips ready for the best propulsion tutorials make... Legs engage in the dolphin kick a breaststroke kick he does is that he puts a long swim fin his. By floating on your chest, push your hips down in the water throughout... Body forward your butterfly arm movement and a dolphin kick is an extension of the feet.! ) the chest swim instructor used to wrap tie my ankles so i could not separate legs… great! Also can be even more difficult than the stroke and also can be used underwater in a (! Less propulsion because you are floating in a butterfly stroke, as well as kick! I am butterfly stroke kick to learn the dolphin kick is vital to the stroke itself kicks to... Master this technique, it can also help your butterfly arm stroke, kick down etc released. Distance to be swum unlike in front crawl in that way hard for swimmers to.! Ensure the legs kicking upwards towards the water how things * should * work the end of the move. A bit overwhelmed by the various strokes and movements and have some following!, injury, level of fitness, or even the distance to be....

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