5 Common Butterfly Mistakes and How to Fix Them Fast!
Want to improve your butterfly stroke? Many swimmers struggle with common mistakes that slow them down and make butterfly more exhausting than it needs to be. In this video, we break down the five biggest butterfly mistakes—including lifting your head too high, sweeping your arms too wide, and bending your knees too much—and show you how to fix them.
Learn how elite swimmers maintain proper technique, conserve energy, and swim butterfly with more power and efficiency. Plus, we cover bonus tips on breathing patterns, stroke rhythm, and training strategies to help you refine your form.
Whether you're a beginner or an experienced swimmer, these adjustments will help you swim smoother, faster, and with better endurance. Watch the full video to transform your butterfly stroke today!
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Core Points
Common Mistakes in Butterfly Technique: The video identifies five major mistakes swimmers make when performing the butterfly stroke, focusing on both beginners and advanced swimmers.
Breathing Technique: The first mistake discussed is lifting the head too high while breathing, which negatively affects body position and speed in the water.
Hand Entry Position: The second mistake involves sweeping the arms too wide after hand entry, leading to decreased propulsion and efficiency.
Recovery Phase: The third mistake is bending the elbows during the recovery phase. The recommended technique is to recover with straight arms to promote optimal stroke efficiency.
Knee Position: The fourth mistake highlights excessive bending of the knees, which creates resistance and disrupts the fluidity of the stroke.
Breathing Pattern Consistency: The fifth mistake emphasizes the importance of maintaining a consistent breathing pattern throughout a swim session to develop better rhythm and technique.
Bonus Mistakes: Two additional mistakes are clarified: swimming butterfly too slowly and failing to follow a structured training plan.
Importance of Technique: The video asserts that maintaining correct technique is crucial not only for performance but also for transitioning from beginner to more advanced swim skills.
Key Conclusions
Manage Head Position: Swimmers should keep their head low while breathing to maintain body alignment; the chin should stay close to the water surface to prevent sinking of the legs.
Effective Hand Entry: Proper hand entry should be neither too wide nor too narrow. Ideally, the hands should enter at a position analogous to 11 and 1 on a clock face, facilitating a straight pull path.
Straight Arm Recovery: A straight arm recovery is essential for maintaining speed and efficiency in butterfly. This technique allows for a more powerful underwater pull and prevents energy loss during the stroke.
Knee Positioning: A slight bend in the knees is acceptable, but avoiding excessive bending is key to reducing drag and maintaining a streamlined body position.
Breathing Rhythm: Establishing a consistent breathing pattern allows swimmers to develop a rhythm that contributes positively to their stroke efficiency and overall performance.
Speed Maintenance: Swimmers tend to perform better at faster speeds. Therefore, ensuring that training incorporates higher intensity work can allow swimmers to develop and maintain optimal stroke mechanics.
Structured Training Plans: Following a structured workout prevents haphazard practice. This intentional focus on specific techniques during practice sessions fosters continual improvement.
Consult Resources: Utilizing training apps, resources, and community networks can enhance understanding and implementation of the right techniques and drills for butterfly swimming.
Important Details
Breath Technique: When taking a breath in butterfly, swimmers must limit how much they lift their head out of the water. A common mistake is lifting too high, which can lead to sunk hips and increased drag, negatively impacting speed.
Visual Representation: The speaker uses illustrations to explain techniques, emphasizing principles like keeping the chin close to the water.
Two Freestyle Strokes Analogy: The technique of pulling in butterfly can be likened to performing two freestyle strokes simultaneously, highlighting the need for a powerful and direct stroke path.
The Importance of Body Position: Keeping elbows straight during recovery and knees relatively straight during the stroke can maintain better body position in the water, allowing for effective dolphin kicks.
Fluid Motion is Key: Bending the knees too much creates resistance and disrupts fluid motion. Swimmers are advised to focus on a gentle undulation from the core while maintaining streamlined limbs.
Establishing a Breathing Pattern: Consistency in breathing—whether every stroke or every two strokes—helps swimmers optimize their performance. Swimmers are encouraged to practice the same pattern throughout workouts and races to establish muscle memory.
Speed Control: The speaker articulates that slow swimming in butterfly leads to compromised technique and body positioning. A focus on speed is essential for mastering the stroke mechanics.
Training Methodologies: The video suggests varying training practices—such as splitting longer swims into shorter, faster sets—which helps maintain stamina and proper technique.
Resource Recommendations: The speaker promotes specific swimming apps and online communities that can provide structured training resources and additional support for swimmers looking to improve their butterfly techniques.
Book Reference: The speaker mentions their book, “Swim Like a Pro”, which can serve as a comprehensive resource for understanding and mastering various swim strokes, including butterfly.
