A difficult but often fun stroke, the butterfly stroke is one of the last strokes taught to swimming students in many programs. This stroke requires a great deal of energy and thus serves primarily as a stroke for competition swimming. The butterfly stroke derives from the breast stroke, and its name derives from the distinctive arm movements made by the swimmer. It may take a little time, exercise and practice, but you can perform the butterfly stroke if you work to coordinate your arm and leg movements.
Learning the Butterfly Stroke
Step 1
Learn the dolphin kick of the butterfly stroke. Holding on to the pool wall or to a kickboard, bring your legs together. Bend the knees slightly and then push them down and straight at the same time.
Step 2
Practice the dolphin kick without the arm movements. Travel across the pool with a kickboard and try to develop a regular and strong rhythm with the dolphin kick.
Step 3
Learn arm movements on land. The butterfly arm movements are in a large windmill motion made with slightly curved arms. Pull both arms back with palms facing forward. Circle them over your head with fingers pointing upward. Reach forward with palms down until the arms are in front of you. As you lower your arms to your sides, flip the palms forward again.
Step 4
Repeat the arm movements in water. Start in shallow water so you can stop after a stroke or two to take a breath.
Step 5
Coordinate arms and legs. You should perform two kicks for each arm stroke. The first dolphin kick occurs as you pull your arms up and out of the water. The second kick waits until your arms are back to your sides.
Step 6
Use both kicks. The first kick should be stronger and propel you forward. Use the second kick to help lift your head out of the water for a breath.
Tips and Warnings
- You determine your readiness to add the butterfly arm movements to the dolphin kick by using the kick under water. When a single kick can bring you to the surface, your dolphin kick is strong enough to combine with arm movements. Try to keep your body horizontal and on top of the water. If you sink, your arm strokes will not work, and it will be harder to take a breath.
- The butterfly stroke uses a great deal of energy, and you should not attempt to use this stroke for distance or endurance swimming. The butterfly stroke puts more pressure on the spine than most swimming strokes, and swimmers with spinal weakness or injuries should avoid it.
Things You'll Need
- Goggles
- Kickboard
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