Flat Butterfly Technique: Elite Tips from Ken Wood, Jess Schipper & Stephanie Rice
In this advanced butterfly technique video, legendary coach Ken Wood breaks down the biomechanics of the “flat butterfly” — a low-resistance, rhythm-driven stroke used by world-class swimmers like Jess Schipper and Stephanie Rice. Focusing on minimizing both lateral and vertical movement, this method emphasizes a flat body position, a chin-on-the-water breath, and a continuous undulating kick that originates from the core. You’ll learn how subtle changes in head, hip, and chest alignment can drastically improve speed and efficiency. The recovery is kept low to avoid unnecessary lift, with a relaxed entry and a thumb-down hand position that sets up a smooth transition into the catch and keyhole phase. Drawing inspiration from the natural fluidity of a fish’s motion, this style prioritizes core-driven propulsion and eliminates excess drag. Perfect for competitive swimmers looking to refine their butterfly with a world-class edge.
Takeaways:
• Maintain a flat body position with minimal vertical lift to reduce drag.
• Use a low, undulating kick driven from the ribcage through the legs.
• Breathe with your chin on the surface to avoid breaking stroke rhythm.
• Keep arm recovery low and relaxed, with thumbs entering first and catch beginning underwater.
Core Points
Body Positioning:
The swimmer aims for a flat body position to minimize lateral and horizontal movements, enhancing efficiency and speed.
Breathing is kept low, in line with the water surface, to facilitate a streamlined position.
Key body parts impacting the position include the head, hips, and chest, critical for maintaining a streamlined profile.
Kick Technique:
The undulating kick should originate from the rib cage and flow through the legs to the feet, analogous to the motion of a fish.
The technique aims to minimize up-and-down movement during recovery.
Continuous, effective kicking is vital for maintaining pace, especially during longer races like the 200-meter butterfly.
Stroke Mechanics:
When entering the water, the swimmer’s thumbs should be lower than her little fingers, ensuring a proper catch phase that begins with a relaxed hand entry.
The initial hand movement involves searching for water and a gradual entry to maximize grip before transitioning into the keyhole phase.
This part of the stroke emphasizes smoothness, minimizing resistance from water.
Recovery Phase:
The “flat butterfly” technique focuses on maintaining a low head and shoulder position during arm recovery.
Minimizing exposure of the chest to the water reduces drag and enhances overall speed.
Strength from the core is essential for effective recovery and transition into the next stroke.
Efficiency in Breathing:
By keeping the breathing action low, swimmers maintain velocity without compromising stroke efficiency.
Adjustments like bending knees to emphasize the downward kick are discouraged since core strength is sufficient to maintain forward motion and lift.
Hand Exit and Push Phase:
Careful timing of hands during the push phase allows for efficient use of water.
As the swimmer approaches the end of each stroke, hands should exit at the precise moment to prevent drag.
Key Conclusions
Importance of a Flat Position:
Achieving a flat body position and minimizing lateral movements is crucial for competitive swimming techniques, particularly in butterfly strokes.
Focus on Core Strength:
The core provides significant propulsion, enabling swimmers to keep a constant and efficient kick without excessive knee bending, thus maintaining speed and control.
Smooth Transition in Strokes:
Fluidity in transitioning between strokes and phases (entry, catch, recovery, exit) directly impacts a swimmer’s performance. Efficiency is paramount to reduce resistance and enhance speed.
Underwater and Kick Sets:
Underwater swimming is emphasized as faster, necessitating focused training on the undulating kick to maximize effectiveness during races, highlighting the core’s role in propulsion.
Breath Management:
Low breathing positions prevent disruption of momentum, indicating that effective breath control patterns are integral to maintaining speed during races.
Technique Refinement:
Constant monitoring and refinement of swimming techniques, such as hand entry angle and body positioning, are essential for elite performances in butterfly swimming.
