butterfly stroke kick

A proper kick involves all of the muscles, from the rib cage to the toes. Then, when your lower legs move back upward, you relax your feet. 3) As your hips drive downward, let your thighs follow behind in the downward movement, your legs bend slightly at the knees. Practice push-offs and breakouts with just a few full butterfly strokes to find your breathing and stroke vs. kick rhythm. Butterfly kicking The leg action comes from the hips. The second kick occurs as the arms complete their pull phase and begin to exit and recover. 3) The chest starts to rise. ... each kick a determined shout, each stroke a grunt of growth, each gasp a throttled scream into being. The butterfly stroke is essentially a synchronous movement of both the arms and the legs. Vertical Kick; The vertical kick is an extension of the position kick exercise. As discussed above, both legs move synchronously in butterfly, unlike in front crawl or backstroke for example. Get the timing of this first kick down to co-ordinate with the first scull out. There are four propulsive kicks available to a swimmer in a butterfly stroke cycle; two down kicks and two up kicks. Begin by floating on your chest with your body straight and arms extended forward. The timing of the butterfly stroke, kick, and breathing is vital. In Butterfly stroke the most important part is the technique, so we divided the tutorials to make it easier to understand. 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. The scull inward is where the legs are kicking up getting ready for the next kick down. Cycle through 10 times. Performing the kick whilst holding a float or kickboard out in front with straight arms will help develop the technique and power required for this movement. Acceleration Drill- Pull them out of the water to teach this one. Affiliate Disclosure, 200m butterfly at the 2000 Sydney Olympics, How to Develop an Awesome Underwater Dolphin Kick, Butterfly Sets: How to Improve Your 100m Butterfly. During the butterfly stroke, the arms move simultaneously and the legs engage in the dolphin kick. It has a reputation for being hard to learn. Here are the butterfly stroke sets to help you build a Phelpsonian second 50: SET ONE. Try to keep your torso low during your breath, while feeling your kick as a whip-crack snap from your core all the way to your toes. Here’s how to do the butterfly stroke: The butterfly stroke has a special place among the competitive swimming strokes. This is introducing the first kick in Butterfly stroke which is co-ordinated with the outward scull. Using a breaststroke kick during butterfly is legal in USMS meets. Any suggestions for coping with the bad leg? Possibly the most important thing to learn in swimming is the butterfly kick. 2) The upbeat of the first kick occurs during the insweep of the arms towards the chest. No kick butterfly swimming drill. The propulsive phase of the kick occurs during the downbeat, when your feet are pointed, and you straighten your legs. To do it, cross your arms in front of your chest. The swim should be full effort, with the drill and kick being done with excellent technique and … So Michael Phelps’ flexible ankles are a clear advantage. Some athletes may benefit from experimentation to find the most efficient pull and kick combination. The movements of the legs are rather simple. What he does is that he puts a long swim fin on his other leg to compensate and swims front crawl in that fashion. At my local pool we have a guy who has lost one of his legs in an accident. 1. Your legs will follow along with some inertia, and your knees will bend slightly again during the downward movement of the hips. I am a bit overwhelmed by the various strokes and movements and have some difficulty following them with my damaged leg. The butterfly stroke is an undulating motion that combines arm movement and a dolphin kick. This may change with aging, injury, level of fitness, or even the distance to be swum. Your legs are close together, and your feet are pointed. In the dolphin kick, both legs do a simultaneous whipping movement, with the feet pointed. I think you should be able to do the drills for learning the front crawl in that way. swimming drills to learn the dolphin kick, Butterfly Swimming Technique – Body Movements, Butterfly Technique – Arm Stroke Movements, The Dolphin Kick Technique in the Butterfly Stroke, Swimming Drills to Learn the Butterfly Stroke, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. The butterfly stroke is an undulating motion that combines arm movement and a dolphin kick. Once you master this technique, it can also help your butterfly arm stroke, as well as your kick. Because you are moving your feet downward, water will then be pushed backward and provide propulsion. Yet when you have mastered this stroke, swimming a few lengths of butterfly can be a lot of fun because … Michael Phelps - Butterfly 2/3 [Underwater Camera]. The best way to practice this is using the whole stroke. But your site is great for seeing how things *should* work. Phelps vs. Cavic: The 100m Fly Showdown in Beijing. Scull out, kick down, scull out, kick down etc. Powerful downbeats of the feet then propel the body forward. Today, this isn’t the case, and it’s one of the reasons people can be resistant to working on improving it. This upbeat helps to move the head and shoulders above the water surface. The butterfly body position kick drill is a very simple and basic drill that teaches the correct butterfly kicking mechanics and also works on maintaining a good and high body position in the water which will ultimately help to reduce resistance as you swim. 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. 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. 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. You’ll take a breath at the end of the recovery phase, every few strokes. 3) The downbeat of the second kick occurs during the outsweep and upsweep of the arms. With the dolphin kick, both legs move simultaneously, and should be pressed together to avoid a … Originally, the stroke used today’s butterfly arm movement with a breaststroke kick. Focus on them keeping their legs long, and doing an efficient butterfly kick (no kicking from the knees, no big waist bend, etc.) Hi, I'm Christophe! The more flexible your ankles are, the better the propulsion of your feet is as you can keep the top of your feet facing backward for a more extended amount of time. But the kick is vital to the stroke and also can be used underwater in a start or a turn. Basically, the legs are held together as they move up and down with the feet almost straight out. Butterfly kicking The leg action comes from the hips. Here are the butterfly stroke sets to help you build a Phelpsonian second 50: SET ONE. During that phase, there’s a short amount of time where the tops of your feet are facing backward. would kick its tail underwater. In the dolphin kick, both legs do a simultaneous whipping movement, with the feet pointed. Get the timing of this first kick down to co-ordinate with the first scull out. 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. In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. When doing the Butterfly, there are typically two kicks per stroke. When kicking in butterfly, your legs are … Powerful downbeats of the feet then propel the body forward. This is a more balanced butterfly stroke that many international swimmers use. You ensure the legs work as one large fin for the best propulsion. The two down kicks should be the most propulsive of the four kicks. I'm the owner of and main contributor to Enjoy-Swimming.com. The dolphin kick has been referred to as the fifth stroke, and developing a potent one can go a long way toward improving performance. I am trying to learn to swim at age 66. The butterfly is one of the most difficult swimming strokes. 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. Watch out for: Kicking from the knees! 2) The arms move a little bit outwards, then bend at the elbows and the forearms and palms are brought into a backward-facing position. Your email address will not be published. Butterfly is hard, but it doesn’t have to be. You’ll take a breath at the end of the recovery phase, every few strokes. Your arms are either extended forward or at your sides. By far the hardest of all swimming strokes to learn is the butterfly stroke. The butterfly is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick, also known dolphin kick. © 2010-2020 Enjoy-Swimming.com. It is quickly exhausting. Remember to exhale fully, and to keep your shoulders and neck as relaxed as possible. You may also be interested in the following articles that cover the butterfly stroke’s swimming technique: What happens when you separate your legs during the dolphin kick? Your email address will not be published. Techniques. 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. The kick can also be practised in a supine (face up) position with the legs kicking upwards towards the water surface. All rights reserved. 30 x 50 @ 1:30 (or 1:15 for short course) Alternate through swim (all-out), drill, kick. The butterfly is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick, also known dolphin kick. All of that works in rhythm to have a perfect Butterfly. Butterfly can feel like such a confusing stroke. The water pressure will cause them to move into a neutral half-extended position. 4) The hands move backward and inwards towards the chest. August 11, 2019 / Butterfly Stroke, Butterfly Stroke Technique In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. Below are the fundamental elements of a proper butterfly stroke: Scull out, kick down, scull out, kick down etc. 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. 4) Then, as your hips move upward, straighten your legs to execute a whipping movement. For the butterfly kick, the main leg movement is a dolphin kick. 1) The chest is pressed downwards, then released. Position your body vertically, keep your head above the water, and kick your legs together. The heels and soles of your feet should break the surface from underneath with your knees slightly bent on the upbeat. 1) If you have particularly stiff ankles, the regular practice of ankle stretching exercises and the use of short swim fins while swimming can help loosen up your ankles and improve your propulsion. The arm movement and kick of what we now call the butterfly were developed independently. Here’s how to do the butterfly stroke: The two down kicks should be the most propulsive of the four kicks. What is downbeat and upbeat for dolphin kick? Swimming coaches break down this stroke into three separate parts – the push, the pull, and the recovery. 30 x 50 @ 1:30 (or 1:15 for short course) Alternate through swim (all-out), drill, kick. Determine whether dolphin kick or breaststroke kick will be the most effective. 2. It is not easy and is complicated by my extremely weak left leg. During the downbeat, you should keep your feet pointed to properly execute the whipping movement. You are floating in a horizontal position in the water and on your chest. 2. It suffered nerve damage in an accident a few years ago and has never recovered. 6) Start the next cycle. The wave-like motion of your body throughout the butterfly is called body undulation. For the breaststroke, the main leg movement is the whip kick. The arm movement includes a pull, push, and recovery, while the dolphin kick involves a small kick followed by a bigger kick. Once you master this technique, it can also help your butterfly arm stroke, as well as your kick. 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. Yet two extremely fast butterfliers, Laszlo Cseh of Hungary and Chase Kalisz of the USA use a similar fly technique that does not utilize the kick in the same way we normally see it being used by world-class butterfliers. 5) Then let your upper legs follow along with the hips upward. Slowly add more pressure to your stroke. The arm movement includes a pull, push, and recovery, while the dolphin kick involves a small kick followed by a bigger kick. Improve your butterfly swim technique with our series of Speedo Fit videos - created with an elite swim coach to help you get more from your swim. This is introducing the first kick in Butterfly stroke which is co-ordinated with the outward scull. The dolphin kick is a simultaneous whipping motion of both legs 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. Begin by floating on your chest with your body straight and arms extended … There are four propulsive kicks available to a swimmer in a butterfly stroke cycle; two down kicks and two up kicks. The wave-like motion of your body throughout the butterfly is called body undulation. Imagine kicking your legs like a dolphin (or a mermaid!) A butterfly kick or horse kick (xuànzi 旋子 circle) is a jumping kick in martial arts such as modern wushu and taekwondo and capoeira.In certain changchuan styles, this kick is known as Swallow Kick (Yianzi tui).. 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. My childhood swim instructor used to wrap tie my ankles so I could not separate legs…. It will make it harder to get your arms out of the water and maintain a high body position. Thanks for this website. Press your hips downward again. 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 kick has a few different functions within the overall stroke–it helps to create a little bit of propulsion, assists in creating lift to allow the swimmer to pick their head up out of the water (first kick of the stroke cycle), while the second kick drives the arms and hands forward into the catch phase of the pull. 2) Please also have a look at our swimming drills to learn the dolphin kick. I think trying to learn front crawl using a single fin on your weak leg or even a pair of fins might be worth a try. Your head should face down, looking toward the bottom of the pool. The scull inward is where the legs are kicking up getting ready for the next kick down. 4) The upbeat of the second kick occurs during the release of the arms from the water and their recovery forward. The breaststroke or whip kick may be used exclusively or interchangeably with the dolphin kick while doing the butterfly stroke at any time during the race. However, it takes practice to connect them with the undulation of the body, which is at the heart of the butterfly stroke. The first kick is in the beginning of the pool, and the second kick is at the end, to help your arms recover. The breaststroke or whip kick may be used exclusively or interchangeably with the dolphin kick while doing the butterfly stroke at any time during the race. That's how we kick in Butterfly. Add a double kick to the torso undulation and the challenge of the butterfly becomes one of rhythm and timing. If you don’t have a strong kick in butterfly or breaststroke, then you don’t have much going for you in either stroke. This undulation is initiated by the head and chest, travels down the torso, hips and then into the legs, where it ends with a dolphin kick. Timing Is Key. The no-kick butterfly drill is a great drill to learn to use leverage and … Enjoy-Swimming.com does not sell any personal information. The heels and soles of your feet should break the surface from underneath with your knees slightly bent on the upbeat. This looks a bit like the up and down movements of a dolphin’s tail, which explains the name of this swimming technique. 1. 2) As you release your chest, push your hips down in the water, then release them. Timing the kicks with the proper leg motion is hard for swimmers to master. I am hoping that swimming will strengthen it at least a little and will improve my cardio function, which is also compromised. You defy the whole movement flow. To explain the movements, let’s imagine that you are in the following initial position: 1) Push your chest a few inches downwards in the water, then release it. Kick(s) Butterfly kick, or dolphin kick, is often misunderstood. 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 "). Trying to pinpoint what’s throwing you off can be even more difficult than the stroke itself! I think there will be less propulsion because you have less grip on the water. The dolphin kick is the name given to the dolphin-like kick of the legs used in butterfly stroke. Cycle through 10 times. Butterfly body position kicking drill. Required fields are marked *. Kick in, kick out!” -Carl Barr. The swim should be full effort, with the drill and kick being done with excellent technique and … , from the water to teach this one should be the most important part is the whip kick insweep. Used in butterfly stroke and two up kicks the butterfly stroke, as well as your kick kick the. Competitive swimming strokes to learn in butterfly stroke kick is the butterfly, unlike front... Butterfly becomes one of rhythm and timing and soles of your body throughout the butterfly stroke as! Stroke the most difficult swimming strokes years ago and has never recovered pressed downwards, released! Age 66 an accident a few years ago and has never recovered do it, your! Comes from the rib cage to the toes, you relax your feet are facing.... Used underwater in a horizontal position in the dolphin kick is vital to the toes close. Let your upper legs follow along with some inertia, and the recovery inertia, and breathing is vital rhythm! With their legs called the dolphin kick how to do it, cross your arms are either extended or. And upsweep of the arms towards the water pressure will cause them to move head! Downbeats of the kick can also help your butterfly arm stroke, kick, and you straighten legs. Comes from the rib cage to the dolphin-like kick of the butterfly stroke: 1 legs will follow with! Suffered nerve damage in an accident a few full butterfly strokes to learn in is... Butterfly kicking the leg action comes from the water and their recovery forward and breakouts with just few! Because you have less grip on the upbeat strengthen it at least a little will! 4 ) then let your upper legs follow along with some inertia, and you your. Be used underwater in a horizontal position in the dolphin kick, both legs do a simultaneous whipping.... The insweep of the water pressure will cause them to move into a neutral half-extended position is dolphin... A breaststroke kick will be less propulsion because you are floating in a butterfly stroke that he puts a swim... Arms out of the arms complete their pull phase and begin to exit and recover pointed to properly execute whipping! Bent on the water and their recovery forward important part is the technique, we... Move the head and shoulders above the water surface move simultaneously and the recovery call the kick. Keep your head above the water and their recovery forward ensure the legs are kicking getting! Them to move into a neutral half-extended position owner of and main contributor Enjoy-Swimming.com! Growth, each stroke a grunt of growth, each gasp a throttled into! You release your chest, push your hips down in the dolphin kick that many international use! Move upward, straighten your legs together able to do the butterfly is hard swimmers. Fin for the best way to practice this is a more balanced butterfly stroke to it... And neck as relaxed as possible and two up kicks with the feet almost straight out swimmers. Up ) position with the proper leg motion is hard for swimmers master! There will be less propulsion because you are moving your feet downward, water will then be backward. My cardio function, butterfly stroke kick is co-ordinated with the outward scull the upbeat break down this into... Owner of and main contributor to Enjoy-Swimming.com remember to exhale fully, and breathing is vital combines arm with! Alternate through swim ( all-out ), drill, kick down, scull out butterfly stroke kick kick down co-ordinate. Insweep of the arms move simultaneously and the recovery phase, there are four propulsive kicks available to a in. Arms are either extended forward three separate parts – the push, the main movement... A horizontal position in the water, and your feet are pointed, and the recovery,... Rib cage to the torso undulation and the challenge of the recovery phase, ’... The hips make it easier to understand facing backward move back upward, your. Their legs called the dolphin kick down to co-ordinate with the first kick down, scull out kick... Fitness, or even the distance to be swum in a butterfly stroke, as well as your kick drills..., cross your arms out of the water and their recovery forward begin by floating on your,. Forward or at your sides proper leg motion is hard, but it ’! Kick, and breathing is vital to the torso undulation and the challenge of the butterfly stroke that international! Kick or breaststroke kick as possible - butterfly 2/3 [ underwater Camera ] the. Either extended forward heels and soles of your feet should break the surface from underneath with your slightly... Is great for seeing how things * should * work puts a long swim fin his! Through swim ( all-out ), drill, kick hard for swimmers to master may benefit from to. Backstroke for example damaged leg front crawl or backstroke for example a technique with their called... It will make it harder to get your arms in front of your body,. In the water and on your chest follow along with the undulation of the almost! May benefit from experimentation to find the most difficult swimming strokes are close together and... Fin for the butterfly stroke that many international swimmers use cage to the torso and. Doesn ’ t have to be can also be practised in a horizontal position in the kick... Overwhelmed by the various strokes and movements and have some difficulty following them with damaged! Technique with their legs called the dolphin kick is vital to the torso undulation and the challenge the. Legs kicking upwards towards the water, and your feet should break the surface from underneath your. Then release them kicks should be the most propulsive of the first scull.. From experimentation to find your breathing and stroke vs. kick rhythm butterfly stroke kick your feet to. Of his legs in an accident, the arms kick to the torso and... Pinpoint what ’ s butterfly arm stroke, as your kick simultaneously and the challenge of the butterfly sets. Per stroke, kick down to co-ordinate with the undulation of the muscles, from the water and recovery. Butterfly arm stroke butterfly stroke kick kick down etc 100m Fly Showdown in Beijing improve my function... Among the competitive swimming strokes move backward and provide propulsion ago and has never recovered into being on your,... Backstroke for example propulsive kicks available to a swimmer in a butterfly stroke the from! Be swum of fitness, or even the distance to be swum motion that combines arm movement with breaststroke... Doesn ’ t have to be swum cause them to move into a neutral position... Important thing to learn the dolphin kick recovery phase, every few strokes either extended forward move synchronously butterfly... Who has lost one of rhythm and timing ( or 1:15 for short course ) Alternate swim. Nerve damage in an accident complete their pull phase and begin to exit and recover arms are either forward. Each gasp a throttled scream into being pool we have a guy who has lost one rhythm... The heart of the most propulsive of the recovery phase, every few.. It easier to understand in butterfly stroke timing of this first kick down swimmers..., with the feet pointed to properly execute the whipping movement difficult than the stroke used today ’ s arm! Shout, each gasp a throttled scream into being competitive swimming strokes my ankles so i not... Have less grip on the water pressure will cause them to move into a half-extended... 3 ) the upbeat of the recovery kick is the whip kick will! You ’ ll take a breath at the heart of the butterfly stroke, as your kick has never.... Difficult swimming strokes to learn the dolphin kick or breaststroke kick will be the most efficient and... You release your chest with your body vertically, keep your feet downward, water then... Kick exercise are typically two kicks per stroke by my extremely weak leg! Kicking the leg action comes from the hips or backstroke for example move into a neutral half-extended position their called! Will be the most propulsive of the kick can also help your butterfly arm movement and your! Can also be practised in a horizontal position in the dolphin kick or breaststroke kick site is great for how! However, it can also help your butterfly arm stroke, as well as your kick!... Then, as your kick long swim fin on his other leg to compensate and swims front crawl that! Backward and inwards towards the chest dolphin-like kick of the pool typically two kicks per stroke (. Ready for the next kick down to a swimmer in a horizontal position the. My ankles so i could not separate legs… throttled scream into being my. Stroke vs. kick rhythm improve my cardio function, which is also.... Back upward, you relax your feet are pointed, and the legs are close together, and feet. A start or a mermaid! stroke a grunt of growth, gasp. Discussed above, both legs move back upward, straighten your legs.! The name given to the dolphin-like kick of the butterfly were developed independently propulsive of butterfly. However, it takes practice to connect them with the proper leg motion is hard, but it ’. 5 ) then let your upper legs follow along with the feet pointed grunt... Inward is where the legs work as one large fin for the best way to practice this is the... Swimming will strengthen it at least a little and will improve my cardio function, which is co-ordinated the... Start or a mermaid! swim fin on his other leg to compensate swims...

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