I want them to be releasing back forward here. I think it’s an exercise that’s pretty easy to do. She said, yeah, I’m doing Pilates in the water. You want to get your hips going right here. It’s not perfect. Practical exercises, professional tips and a whole load more! Butterfly is such a feeling stroke that it takes a while to get it done. Let’s go through some of these drills, John. So, release, sweep out here in front, get back in front. I think there’s value in both those drills. That makes it a bit more difficult. It’s not for swimming out of the hole. Well, now we’ve developed a drill where we kick on our side, and I want them to rotate back and forth, both sides, three or four times, say in a 30 meter period of time during practice, not in a race, so that they learn to carry their body tensions through the dolphin kick as their body changes. There’s a couple of things I do. She’s hammering down on the water. They’re not releasing their back. Now, once you’re swimming, trying to break a world record, you’ve gotten your posture line and balance all lined up. Jenny does do distance butterfly that way. Aim: to develop the leg kick using a float for support. My book 'How To Swim Butterfly' contains a complete set of 16 butterfly drills that will isolate each body part, ensuring that you focus on the most needed part of your technique. By the “side of the pool”: mimic the mechanics of the butterfly stroke with great precision out of the … And they’ll learn how to control their abdomen muscles that allow them to have a flat back. She’s tired, she doesn’t have any more muscle left, rhythm in front. They’re never going to a flat back in the race, in their stroke and cycle. Summer would be going 29 pluses right off the bat, or even 28 sometimes. (QUESTION). Because you want to learn to balance your line so that you’re not kicking your lower body up. And you need to train so that it’s a weapon that is not limited by your conditioning. O.K. It’s swum with your body here. So, we do shorter things with her. Because she doesn’t go fast enough breathing every stroke. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. These technique insights were gathered from a presentation given by Russell Mark , USA Swimming’s National Team High Performance Consultant . And peel up here like this. Flat back. I’m not interested in this, right here. (QUESTION). The wave drill involves practising full butterfly stroke without the demanding over the surface recovery. And she’s putting a little more body tension in it, so the rate is picking up just a little bit. (QUESTION). You set the anchor, then you undulate your body over the anchor. Yes, sir. She hasn’t been swimming since 1992 competitively. There’s room for improvement in the second length. The rest of the stroke is designed around the priorities . So what we’ve done is early in the set we’ve worked on speed before they got tired. You can’t know where I’m coming from in butterfly until you know what I value. You want to keep their head neutral, in line as much as possible, and they take a breath, they’re here, staying in line, but they don’t go back negative with their chins. I am a member of the Amazon Associates Program and I will earn a. And her chin was kind of back. But it’s a body emphasis drill. Again, thank you for all that you do, and for making an early career coach’s day!”, This is a quick note of thanks for the wonderful opportunity for learning this past weekend at the ASCA Legends of Texas clinic. Do this a little bit? Instantly download to your mobile or tablet device and … When we were doing this, Vera said Oh, people are going to think this is really easy, but when you’re on a board, on those boards like that, unless you really have control of your body and your balance, you’ll be flying all over the place. She’s not going to do phenomenal high-level repeats in practice. great eyes. Summer Sanders really taught us. We have two more drills that we just started doing this summer, and when we started it was pretty interesting. It’s forward and slightly below. Starchy? And again, Jenny’s head and her arms are traveling down way too much. And then, currently I’m coaching two great butterflyers in Misty Hyman, whose coach is Bob Gillett, and I can tell you right now, you need to go to his talk about underwater swimming, and I’ll talk a minute later about how important I think that is. Jenny Thompson is a very good practiced swimmer, but she’s so big and kind of heavy in the water and everything. You lie flat on your back. This drill allows the advanced swimmer to develop leg kick strength and stamina as the float isolates the legs. Aim: to practise the arm action whilst moving through the water. But the reason we developed the arm lead hip delay butterfly, where you establish the rhythm up here and then you sweep and then you come back to here is so that you don’t get used to stopping back here in the back. Be patient with your athletes. O.K.? Body is horizontal with an undulating movement, Shoulders and hips are not remaining level, Create a wave-like action through your body, Knees bend and kick in downbeat to provide propulsion, Hands enter the water in line with the shoulders, Swim Teach group where swimming teachers help beginners learn how to swim. Come on now… not all the time are these perfect. Skinner at the Pan Pacific championships. We want it forward. And Jenny is a little bit like this. Her angle of attack stayed the same the whole race. Taking a breath. Now this is the single arm butterfly, of course, leading with an arm and then, well, this is three right, three no breath, and then three left, three no breath. That’s the language I use when I’m working with anybody I’m coaching. And I think this drill teaches that pretty well here. Just hold the streamline position right here and do that. It took too much air. Notice, she’s undulating her body forward and slightly below and then forward and slightly above the line, and she’s not kicking. The swimming line. Then your body is buffering that lactate with the 8 100’s right afterwards. You want to take that and have it be a tool that you teach with and then train proper technique with that. I’m not hiding anything. Right here. Jenny went through this. Katherine Fox played with it a little bit, but we haven’t really raced at it with a real high level yet. This is a great way to swim distance butterfly. Mini-Maxi. Now, when I try to help somebody with their technique, I want to be as close to perfect swimming posture as possible all the time. Simple yet painful, the goal is to stay within 2 and 1/2 seconds of your personal best time or faster. It’s a great way to learn to set your anchors. You could put your hands up here on the top of your head after you’ve learned to do it this way. One of the things that I would like to stress to you is that I’m not into dulling the knife, dulling the special talent that people have in a certain stroke. Yeah, to be honest with you, Jimmy, I don’t coach from the waist down very much at all. And then I saw Misty do this set and it think it’s pretty amazing down there at the end where she’d do 6 200’s, 6 150’s, 6 100’s and 6 50’s, and the odds are easy freestyle and the even ones are fast butterfly. Instantly download to your mobile or tablet device and take your butterfly technique to the next level. (QUESTION). The middle of their back. And if you do it enough, you get to where the recovery is a relaxed flowing motion and not something that you have to work on. Where does she go? Easy Butterfly is the final drill in our series of swimming drills to learn to the butterfly stroke.. We do this at the beginning of warm-up, perhaps to start a set of 5 or 6 200s. Like that. I want to be back on a flat line right here. …. I want to thank you and others for all of the work put in to benefit all involved with the swimming community. Within about 10 seconds. Work on distance per cycle at 40 strokes a minute. The other person who has influenced me a great deal is Bill Boomer. And what we’re trying to do is get that second 50 at 30 flat. Both sides, huh? (QUESTION). It means it just follows through a little bit more and maybe they can concentrate a little bit more on the rhythm and their arms. Now, the next set is a really tough set that a lot of people would say, Aw, that doesn’t look too tough. Yes? Now, you’ll see one of these demonstrators is Vera Torres, and she has six kick boards stacked up, and she is able to work on the balance drill with six kick boards under her. Then it’s an inward sweep, right in here, then back down in through here just a while, but once I pass about here, I’m thinking about having the swimmers release and recover to the front. The single arm butterfly with your arm down at your side, and what you want to do on this drill is allow them to breathe freestyle, and the arm goes straight up because you’re allowing them to be on their side a little bit more, and they’re throwing their wrists from their thumb right here through their wrists toward the other end of the pool. You don’t want 55 to be your ceiling because you’ll get tired there much sooner. Butterfly is a body rhythm stroke. O.K.? Her nature is to want to… Oh, yeah, I’m really strong, I’m stronger than all these other women, and I’m going to push right here, I’m going to get everything there is to get. So, for me butterfly is a rhythm stroke, it’s a body rhythm stroke, and the emphasis is in front. It’s because the undulation comes up in here. She used to be up with the first person. I’m going to tell you what I used to do. The undulation is forward and slightly below the line, and forward and slightly above the line. Yes. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. Now, the fifth strokes. One of these days, people are going to swim fifteen meters off of every wall in every race because it’s faster. Now, you can do that two ways. When you think you’re doing an aerobic set and you’re asking them to do some underwater work off of every wall and requiring a certain number of kicks, it can become an anaerobic set pretty quickly. Mary T. Meagher (USA). She’s either flutter kicking on her back, or she’s dolphin kicking on her back. You’d be here, you’d sweep out, you’d sweep in here, you’d sweep down here, really emphasize the back part of the stroke, and then back to the front. I don’t want them to be absolutely together and I don’t want them to be out here. Even if they don’t quite get to do it as smoothly as in smooth water like you saw. I want her to be tall through the head. I very much enjoy being a member of ASCA, and I find all of the materials valuable in my quest to become a better coach. Real important concept. That …s of butterfly and nobody yet has broken 50 on the last one. I can’t tell you… this looks so easy. I just want you to work on getting your arms back in front. Never releases it. She needs to try to do that without her head going under the water. Jenny gets pretty close to a minute, but you talk about teaching body tensions and core body strength. Come on over, upload your videos of you swimming and get some tips and advice. What happened to Allyn? I would like… Jenny doesn’t do this. One day I watched Denny swimming, it happened to be freestyle, and we did some exercises called Pilates. Mary T. Maher with Dennis Costly and Bill Peak. Use their body. 5) As you release the hips, you start again to p… But the kick is vital to the stroke and also can be used underwater in a start or a turn. Now, it’s part of the flow forward, and it helps her distance per cycle, and yes, her distance per cycle is improved. Have you ever seen butterflyers that carry water in here all the time? Back in 1992, her emphasis was back here, and she kind of had a hitch in her stroke and she had to really work to get her arms around. And any time you get a chance to work with Bill, or listen to him, I advise you to do that. It’s going to be unnatural. O.K. Well, I want them to go in the water maybe with thumbs slightly down, and somewhere between right in front of the shoulders and maybe in just a little bit. In the past, Jenny was back here, so that it took her a longer time to get around here. And that was a pretty amazing set. 4) As you release the chest, you press the hips down synchronously, then release them. Check out these tried and tested drills that are guaranteed to improve your swimming technique. Now, taking one vertebra at a time down, you’re working on the muscles, the correct muscles to give you a flat back. Don’t have the emphasis be back here. And then a 50 butterfly on a minute, then 3 300’s, a 100 butterfly, 3 300’s, a 150, 3 300’s and 1 200 butterfly and she was under 2.14 on that. Yes sir. Technique Priorities •Three Top Priorities –Catch –Press –Kicks •The most important aspects! Back in front here. So the emphasis is back to the line in front. Have the energy flow out the mono fin. You know, back to posture. A limited number of arm pulls can be achieved with this practice. I think in the past, by the way, back to this question. O.K.? Yeah. Here’s how the body undulation and dolphin kick are executed in these drills: 1) You lie flat on your stomach in the water, the head in line with the body and the face looking down. The reason I wanted you to see that, and then I want you to watch it a little bit more critically at the end. (QUESTION). I kind of try to warn athletes before you use any kind of equipment not to rely on it for their technique. Set the anchor. Down here, you’ve released. Have your arms stay in close right there. Tell then they’re only allowed to swim 9 strokes for that 25 each time. But don’t let it just be that they’re going through the motions. And when they’re underwater, they can have their arms up here and then they just bring their arms down to the side. As she slowly brings both arms down at her side, we call this angel drill right here. But one day in practice she did this set and it was one of the most extraordinary butterfly sets I’ve ever seen. No, I absolutely think that we ought to… that if I were coaching an age group team, I would teach them to breathe every stroke cycle so that their breathing is just part of their body rhythms. The reason I have her doing this tape is she’s awesome right here in this drill. 2) The legs and feet are kept together, and the feet are pointed. So she’s having to work pretty hard on her balance here. So squeeze your abdomen in, … your spine, raise your rib cage up, and flatten your back. We did these kind of drills, right here. Because it fit right in with the rhythm, she didn’t jut her chin out here like this to get the breath every time. Now. So… his head is good, his head is good, nice tension now. We’ll have some drill that’ll show you that. Train what’s faster. I would ask, if she does this, she would do this  a little bit differently, but I’d want her face to be down just a little bit. (QUESTION). Well, if she ever held 115s, I’d be ecstatic. The butterfly stroke is one of the most physical and challenging strokes in swimming. A swimming posture is established starting here in the midsection. Jumping off the bottom and streamlining up and dolphin kicking, I think is a real valuable thing, to learn how to come off the wall in your turns. Catch •Move body forward push water back •Fingers pointing down, palm facing back She sets her anchor, oh, yeah. A diving well said, and we got this from Skip, and Pablo did an awful lot of this, and then I modified it just a bit, but then our diving well’s 20 yards long. We see somebody who’s doing it right. But my team does know why we do it, and they pray all through the set we don’t do it, but then I can walk right up to 8 100’s, 10 seconds rest, and they know exactly what I mean, and they go right into it, and by the way, they don’t even get to the 130 interval on that last one. Great question. You want it to be out to a certain place, and then of course, keep working on the rate through body tensions. And you may need to adapt yours to a different number. O.K. Angie Westercreig — I don’t know if some of you know Angie, but she made the 1992 Olympic team at 28 years of age, she was in her fourth Olympic trials and it was a pretty amazing swim. Butterfly swimming drills are designed to improve your form and technique with respect to swimming the butterfly stroke. See if they can learn to swim and the other thing, the visual I say is keep your eyes on the surface of the water. So that’s just an exercise I think you can have people do in very slow motion. O.K.? Now, what’s important about stroke rate? The height of the athlete? O.K.? And then bring those intervals down from there. She’s awesome underwater. I’m sure that we could have all comfortably gotten in here if Jenny hadn’t have gone that time last week. Here, when I do this, I bury my head off the line high. Keep the chin back, as close to in line as possible. When I’m back here like this, at the end of a race, I’m swimming uphill instead of swimming on the line. Down 26.9, that’s .8 of a second ahead of the world record and she only beat that by 5/100ths. One, I’d have them only swim three or four strokes in a length before I’d require them to swim o whole length or 50’s or 100’s or whatever. O.K.? But she has improved it and it’s definitely helped her butterfly. And by the way, we want them to practice breathing when they’re going all out so that they learn how to breathe at those high stroke rates. –Catch –Press –Kicks •The most important part is the direction your hand far. 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