Drills for the butterfly stroke build physical endurance as well as an understanding of how the different parts of your body contribute to propelling you through the water. Your core creates the power for the butterfly motion of the stroke while your arms and legs act to streamline your form as you move through the water.
One-Arm Butterfly
The one-arm butterfly drill helps you develop the timing of your kicks while conditioning your body to the feeling of the butterfly stroke, according to USMS Dixie Zone. Keep your left arm straight in front of you and use your right arm to pull yourself forward with a butterfly stroke. Perform a dolphin kick when your arm completes the stroke and again when your arm re-enters the water. Repeat the one-arm butterfly drill by keeping your right arm straight in front of you while you pull yourself forward with your left arm.
Short Axis Drill
Push yourself away from the wall to create momentum then remain in the face-down prone position with your arms at your sides. Force your chest downward and raise your head to the surface. Allow your hips to fall downward to bring your chest back to the surface. Repeat the motion at the end of your momentum when your body returns to a face-down prone position. USMS Dixie Zone recommends avoiding using your arms or legs as you propel yourself through the water using just the undulating motion of your body.
3 + 1 Drills
Extend your left arm in front of you and perform three butterfly strokes with your right arm, according to USMS Dixie Zone. Roll your hips, extend your right arm in front of you and perform three butterfly strokes with your left arm. Maintain a steady dolphin kick throughout the drill.
Extend both your arms in front of you in a streamline position and perform three kicks, according to Mountain View Masters Swim and Social Club. Pull yourself forward with one butterfly stroke after the third kick and repeat the exercise to the end of the pool.
Super Dolphin
Reach straight above the surface with your right arm and look at your hand while forcing your upper body as high out of the water as possible. Dive forward and drive your hips upward as your hand passes in front of you. The super dolphin drill helps you condition the undulating motion of your body during the butterfly stroke, according to Mountain View Masters Swim and Social Club.
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