Mastering the Butterfly Stroke: A Step-by-Step Guide

Butterfly swimming is beautiful to watch, and it’s even more fun to perform the strokes as you navigate your way through the water. Swimmers associate the butterfly technique with being both graceful and powerful, and learning how to do it well helps you prepare for competitions and enjoy your recreational swims more. Below, the swimming pool design and construction experts from San Diego Pools offer an overview of the butterfly technique to help you make each stroke more impactful during your next swimming session.

Start with the Right Body Position

Before you begin the actual stroke, you’ll want to make sure your body is correctly positioned in the water. Get into a face-down position with the line of your body parallel to the surface. Remember to keep your head in the neutral face-down position when you aren’t breathing to help your whole body stay better aligned. At this point, your arms should be forward and slightly wider than your shoulders. Put your legs together and point your feet for proper movement.

Begin the Pull Phase

Once you’re satisfied with your body’s positioning, it’s time to start moving. To initiate the arm movement, press down with your chest and bend your elbows while sweeping your arms out. When your hands enter the water, use a circular motion to pull them toward your hips. Make sure to keep your elbows high throughout the pull phase to minimize resistance and achieve a higher propulsion rate.

Perfect the Dolphin Kick

The undulating movement of your legs resembles that of a dolphin. While the movement looks fluid, it’s important to ensure you use the proper intensity. For each stroke you make with your arms, you’ll need to do two kicks. The first one is small, while the second one will coincide with the recovery phase and be stronger. This stronger kick is what propels your body forward, and it’s important to learn how to properly execute both types.

Practice Proper Breathing

If you’ve been swimming for any length of time, you already know how important proper breathing is for performing strokes correctly. For the butterfly technique, you’ll need to time your breaths with the moment when your hands reach the main peak of their pull under your body. At this specific moment, move your head slightly above the water to take in a fast breath. Trying to minimize the movement of your head can keep your body in the right position.

Focus on Improving Your Timing & Rhythm

After you get the basic steps down, focus on learning how to synchronize the movements you make with your arms and legs. Regular practice is important for maintaining the gains you make in your swimming sessions. Make sure to set up a practice schedule you can use at home and the gym. Over time, you’ll begin to find your movements become more fluid and synchronized to the point that it feels almost effortless to propel yourself through the water. 

If you’re looking for the perfect way to boost your physical fitness levels, butterfly swimming can be exactly what you need. As an award-winning pool contractor San Diego families and businesses have trusted for more than four decades, San Diego Pools can create a custom pool for you that offers a great way to exercise as well as a place to relax and get away from it all. Give us a call today.