12 steps to perfect the Butterfly-Stroke
The butterfly stroke is one of the most difficult swimming strokes, as it requires a very exact technique, in addition to strength and a good sense of rhythm. The butterfly stroke -- often simply referred to by swimmers as the fly. It does requires a lot of practice to perfect it, but when you have it down it is one of the most rewarding, respected and aesthetically pleasing swimming styles currently used in competition.
1- The chest is pressed downwards, then released.
2- The arms move a little bit outwards, then bend at the elbows and the forearms and palms are brought into a backwards facing position.
3- The chest starts to rise.
4- The hands move backwards and inwards towards the chest.
5- Simultaneously, the hips drive down and the knees bend.
6- The hands arrive below the chest and change directions to move towards the hips.
7- As the hands move from below the chest towards the hips, a first dolphin kick occurs.
8- Shortly after the chest and shoulders are at their highest point and clear the water.
9- The hands exit the water close to the hips with the palms facing inwards and the recovery of the arms start.
10- The arms hover above the water surface and return to their initial position. Simultaneously the palms rotate so that at the end of the recovery they are turned downwards again.
11- When the arms are fully extended forward and shoulder width apart, they enter the water.
12- A second dolphin kick occurs.