TECHNICAL DRILLS FOR BUTTERFLY
As with any of the swimming strokes, we like to break the butterfly down into components so that swimmers can focus on one thing at a time.
要考慮到雙臂動作和動作的連續性，尤其困難。 然而，一些練習可以高效的幫助游泳者掌握蝶式的感覺和動作配合的時機。 我們了解每一次練習都是有成本的。 教練決定在優先考慮哪個技術方面時必須有良好的判斷力。
This is particularly difficult given the double-arm action and the continuous nature of the stroke. However, several drills can effectively help swimmers grasp the feel and timing of the butterfly. Understand clearly that every drill has a cost. The coach must use good judgment when deciding which technical aspect receives priority at a given time.
Body Position Drills
These basic drills are designed to assist swimmers in learning the best body position and balance when performing the butterfly. The basic movements in establishing a proper flow within the water are also examined.
Swimmers move through the water with their arms at the sides of the body. The eyes look directly at the bottom of the pool, and the neck should be long and flat. The swimmers must keep the hands at the sides and propel themselves only by manipulating the chest and torso. The legs should follow naturally and should have no down kick. The swimmers begin the motion by pressing the chest and shoulders down and forward. If the swimmer needs a breath, he or she should sneak it with minimal chin lift and immediately return to the neutral position. Later, the swimmer can perform this drill with the arms extended forward and a slight sculling motion with the hands. This drill is very effective in teaching the bodily movement of the butterfly.
2.Best Balance and Distance
游泳者以俯臥姿勢漂浮在水面上，雙臂向前伸展。 用手做一個小的划水動作，游泳者利用胸部發起的起伏動作和非常輕的踢腿動作，直到他們覺得在水面上有效地平衡。 此時，游泳者用一隻手臂划水，回到水面上的水平位置。 目標是在推進後留在水平面上，而不是潛入水中。 游泳者輕輕划水和踢腿，直到他們恢復平衡，然後再進行一次手臂划水。 游泳者應該緩慢而有意識地進行這項練習，並應該決定何時進行下一次划水。 可能游泳者每 25 碼長度只需要三或四次划臂。
The swimmer floats on the surface in a prone position with the arms extended forward. Making a small sculling motion with the hands, the swimmer performs a chest-initiated undulating action and a very light kicking action until they feel that they are effectively balanced on the water. At this point, the swimmer takes one arm stroke and returns to the flat position on the surface. The goal is to stay on the surface of the water after the pull and not dive down. The swimmer lightly sculls and kicks until they have regained balance, and then performs another arm stroke. The swimmer should do this drill slowly and deliberately and should decide when to take the next stroke. Perhaps the swimmer will take only three or four-arm strokes per 25-yard length.
Coordination and Timing Drills
The following drills are used to establish coordination and timing. Specifically, the single-arm drills improve arm recovery, timing related to breathing, and the overall timing of the stroke itself.
Single-arm drills effectively teach the motion of the recovery and the timing of the breath. To promote proper timing of the breath, we have swimmers breathe to the side rather than to the front on all single-arm drills. Single-arm drills may be done with the nonpulling arm either at the side or extended in front. Keeping the nonpulling arm at the side produces more undulation in the stroke, so to minimize up-and-down motion, I tend to have swimmers extend the nonpulling arm in front. The arm should be straight as it recovers forward; this will ensure that the hips are engaged in the motion. The hand should extend slightly forward as it enters the water, and the hip should be at its highest point before the hand enters the water. The kick should be light and should accompany the entry and the exit of the pulling hand. Michael Phelps uses these single-arm drills to fine-tune the timing of his hips and to coordinate the arms in the stroke.
Drills that combine single- and double-arms strokes can be very effective in teaching the butterfly to young swimmers and in fine-tuning the stroke in advanced swimmers. At the North Baltimore Aquatic Club, one of our favorite drills is called 2–2–2. The swimmer takes two single-arm strokes with the right arm (breathing to the side), two single-arm strokes with the left arm (breathing to the side), and two full stroke cycles (breathing forward). This drill allows the swimmer to set up their timing with the single-arm movements before adding the power movement of the complete stroke. This drill is very effective when used in training sets. We also use a drill called Single–Double. In this combination drill, the swimmer takes a single-arm stroke without a breath and then a full double-arm stroke with a breath. The pattern proceeds as follows: right arm, both arms, left arm, both arms, and so on. The Single–Double is a very effective training drill for young swimmers who are not yet strong enough to perform distances of the full butterfly stroke.
IMPROVE YOUR BREATHING
The Best Butterfly Breath Position: Chin up! Breath low!