Text: DPC, Professor Oleg Popov and Dmitry Volkov, aka Mr. Swimy
Skillful swimming in butterfly stroke is the basis of proficiency effective technique of all other sports’ swim styles. Perhaps to backstroke it relates lesser, but depending on the character of style it connecting it also. At the initial stage of training to overcome the major obstacles to the easer manner of fly’s swimming — to easy hands’ recovery over the water and the wave-like movement with the coordination of individual links in the cycle – there are often stumbling blocks. We offer you an exercise that will help you to solve these issues.
The purpose of the exercise:
- To understand the essence of the movement and alignment of elements in butterfly.
- Catch a wave while moving.
- To master the light hands’ recovery over the water.
How to do the exercise
Dive under the water in a pool depth (between 160 to 200 cm), touch the bottom tap. Take the pike position and place your feet in the bottom of the pool. Bring your hands up and get ready for your repulsion toward the surface, forwards and upwards.
Hold your head between your arms stretched in the direction of repulsion. Perform a powerful repulsion of the legs from the bottom, and then – a stroke of the hands up to your hips with a beat up and down of the legs. In the final phase of this step you have to «fly» to the surface.
Typing the speed after acceleration from the bottom of the pool at the highest point of the «flight» make a quick breath and light, like a flap, zipped hands’ recovery over the water. It must be coincide in an upper point with the movement of the legs with the support of the centre of a body’s mass, located in the lumbar region.
Put your hands in the water after the carries them under water and make the powerful, «catching up» hands’ kick by legs transferring body’s weight forward into your hands. Bend at the hip joint and without losing inertia of motion, change the direction of sliding on moving forward and down toward the bottom.
After the previous step, you are moving toward the bottom, and not to lose the speed, caught her, making stroke of the hands to the hips and one balancing kick of legs up and down. Control the direction of movement in order not to cut into the bottom.
Approaching to the bottom of the pool, cave in your back and point the upward movement. Bring your hands forward, group you-self and tap the bottom of the half-bent legs. Monitor the view position of the body relative to the bottom for precise orientation in space. Take the starting position and repeat the cycle of motion exercises over and over again to capture the feeling of sustainable trajectory undulating movement of the body in water and light «flutter» recovery of hands over its surface.
Comments on the results of the exercise
During the exit on the surface me hands as though grow heavy, and sweep over the water is doing with great difficulty
|You do not have enough altitude «flight». After pushing away from the bottom and a powerful arms’ stroke do not forget about the dolphin-moving legs up and down, with its help you «departing» to the surface as possible. Do not stop the movement of the arms after the stroke. Stroke and sweep over the water should be confluent|
|After inserting of hands into the water after their recovery under the water, I stay close to the surface and I can’t come close to the bottom of the pool||Immediately after recovery of your hands over the water you have a little bend in the hip joint and powerfully kick to send the body with inertia slide forward and down. Remember that the body follows the head, so use it as a rudder. Press the chin to your chest, if you raise it, then line up the body sag and the body will not be able to move towards the bottom of the pool. Help yourself with powerful stroke to your hips|
|After a cycle of movements I lose orientation and can’t take the exact position for the repulsion from the bottom of the pool||Keep your eyes open! While moving towards the bottom of the pool hold tension in the muscles of the back and press. Let the legs and the feet work on the same trajectory as the upper part of the body. After the arms’ stroke you have to reach the bottom of the swimming pool on the distance of outstretched hand and after that group them and touch the bottom by your legs|
The article draws on material from the book Blythe Lucero «Swimming. 100 Best swimming’s drills”
English translation: Serge Wodes / Drawings: Pavel Ermakov