Butterfly. It is as beautiful as it is complex. That is why most swimmers make a lot of mistakes when swimming with this style. Earlier we talked about mistakes in crawl and backstroke swimming. Now it's the turn of the "dolphin" - in our article we will analyze several of the most common mistakes, consider the nuances correct technique swimming and exercise to help solve them.

Hand movements

Corps work

BREATH

Correct breathing is the engine of everything, including you to victory. That is why we will start with him. First of all, it should be said that in the butterfly, breathing is coordinated with the movements of the hands, since the only opportunity to inhale is the moment when the hands push the athlete out of the water. That is, the correct breathing cycle looks like this:

The inhalation begins at the end of the stroke, at the moment when the arms sweep over the water, and the head is at its highest point.
Before entering the water, you must complete the inhalation.
The exhalation should begin immediately after entering the water and continue until a new inhalation, respectively. It is recommended to exhale through the mouth and nose at the same time, as this will reduce the risk of water getting into the nose.

WORKING ON ERRORS

There are not many errors associated with breathing in a butterfly, some of them are presented below. Treat them carefully, as a theoretical understanding of mistakes will help you avoid them in practice.

Inhaling too often. Most athletes prefer to breathe in with each raise of the arms, however this increases the load on the neck and can also lead to hyperventilation of the lungs. Therefore, the optimal solution may be to inhale every other time, namely, inhale at every second rise from the water.

"Separate swimming". An extremely common problem for beginners is the following: when inhaling, the swimmer's body stops working in a wave, and when leaving the water for inhalation, it seems to be enslaved, not allowing him to continue moving at the same speeds. The solution to this defect lies in practice. With workouts, this feature will go away, allowing you to work smoothly and quickly.

MOVEMENT OF THE LEGS

Foot movements are not the last thing in butterfly swimming. The right technique to master the butterfly perfectly involves the following:

The kick that moves the swimmer should be carried out by them simultaneously, which fundamentally distinguishes the butterfly from the crawl, in which the legs work alternately.
The entire leg should participate in the blow, starting from the hip and ending with the foot.
During the raising of the legs, they should be slightly relaxed, so as not to unnecessarily load the already difficult butterfly swim.

WORKING ON ERRORS

Most often, athletes admit the following shortcomings:

Excessive bending of the knees when kicking... For a correct and strong push, the legs should not bend too much (a slight bend is certainly needed, but you also need to know when to stop). For young athletes, the following problem arises: the knees bend so much that they go much lower than the whole body, interfering with forward movement. This defect can lead to the fact that the push will come not from the hip, but from the knee, reducing the effectiveness of swimming. To work on this problem, we recommend paying attention to movement, as well as developing the legs (training in, as an option), so that the muscles themselves keep the limbs at the same level with the body.

Legs coming out of the water... Only the heels should be visible from the water, and the rest of the leg must do the work underwater to be effective. Abs workouts, as well as exercises with will help keep your legs in an appropriate position.

HAND MOVEMENT

Correct hand movements are also extremely important for correct swimming dolphin. Most swimmers have problems with stroking, getting their hands out of the water, etc., which interferes with the growth of speed and technique. To begin with, consider the correct hand work that professional athletes demonstrate:

Under water, the arms must be symmetrically positioned to glide over a long distance. That is, the hands are brought together, with the fingers to the bottom, and the elbows are slightly raised.
A stroke is performed on straight arms to provide the strongest possible push forward.
Entering the water should be shoulder-width apart, and then the arms are extended forward, as shown in paragraph 1.

WORKING ON ERRORS

Among the swimmers different levels circulated following errors:

"Narrow" entrance to the water... Inexperienced athletes often start stroking at a width that is less than the width of their shoulders. Thus, entering the water, the swimmer's hands cannot make a strong and powerful movement, since there is simply not enough scope. We advise you to pay attention to this point, and keep your hands shoulder-width apart, as this is very important.

Excessively wide entrance to the water... Do not spread your arms much wider than your shoulders, as this will also negatively affect the result of the swim. Excessive entry into the water is usually the result of inadequate training in the shoulder joints. We recommend using the shoulder blades in training, since swimming with them loads those muscle groups that help to overcome the greatest distance in one movement. However, do not overdo it with loads, as shoulder joint very easy to damage!

Short stroke... The importance of a wide and powerful stroke is not obvious to everyone, which is why it is worth paying extra attention to this point. If the hands leave the water too early, the efficiency of the stroke is lost, and the angle of attack also increases. This problem is based on insufficient training of the hands, which is why this defect can be corrected with practice.

CASE OPERATION

The last item is the body. Since the butterfly requires excellent coordination of hand and foot movements, correct work body will greatly simplify this process. Some athletes misplace their cores, losing speed and technique. Correct torso posture implies the following:

The initial position is horizontal, the body is elongated in one line. The angle of attack is approximately 8 degrees, that is, there should not be a strong difference between the position of the swimmer's body and the water level, since the angle of attack of 15 degrees or more significantly increases the resistance of the water, and also complicates the swimming process.
Once the shoulders are in the water, the hips should be raised a little higher to maintain the correct position. Thus, we compensate for the difference in body inclination.
Then the athlete should cross the water line with his pelvis in order to create a "wave" in this way, which, along with the work of arms and legs, will move him forward.
This is followed by raising the shoulders, and, as a result, the hips go down, again, to compensate for the tilt of the torso.

WORKING ON ERRORS

But, despite the seeming simplicity, the correct position of the body requires a responsible approach, so below we will analyze the main shortcomings in the body movements allowed during the butterfly stroke:

Too high lift of the shoulder girdle and head during the stroke... Most novice athletes face this problem. Its consequences are to increase the resistance of the water, as well as to "flood" the body into the water. This entails a loss of speed, which means that you need to fight with it. To solve this problem, we recommend that you lower your head face down immediately after inhalation. This way, you will be able to develop speed and win the swim, demonstrating excellent technique.

Lack of coordination of movements... Butterfly is a swimming style in which a couple of seconds of delay can lead to failure. Body movements should be carefully checked, but most beginners do not pay enough attention to this. And it’s in vain, because it’s the right coordination that allows you to demonstrate the result. Consistency of movements can only come with practice, so practice - and then you will definitely achieve the desired result.

We have covered 9 of the most common butterfly style mistakes, and also provided ways to solve them. Most of these problems will be corrected by training, but this does not mean that additional efforts are not needed to solve them. Improve yourself, and then success will not keep you waiting, we wish you good luck!

Everyone who tries to swim the butterfly style for the first time is convinced by bitter experience that this style of swimming requires incredible coordination of movements and physical strength. Synchronizing the movement of your hands in and over the water and at the same time making your legs work synchronously and harmoniously is not an easy task. And somewhere in this whole sequence of movements, you need to find the time and strength to inhale and exhale.

The secret of this style is not at all fantastic coordination of movements and not inhuman physical strength... Butterfly, like no other style, requires effective and correct technique. This is the peak that can only be conquered by those who have mastered all the basics of swimming science.

There are many reasons and reasons to master the butterfly style. Firstly, from the outside it always looks beautiful, stylish, effective and very harmonious. For many, it is much more important that this style of swimming can be safely called a great fat burner! Finally, butterfly swimming can strengthen the muscles of the legs, chest, shoulder girdle and abdominals.

Secrets of an Elite Swimmer

The hips rise when the hands are submerged in the water

This is RULE NUMBER ONE. When the rowing movements are performed out of time and irregularly, their effectiveness drops sharply; if the moments for the hand stroke and kick with the feet are chosen incorrectly, the efforts are applied in opposite directions. To coordinate your movements, just remember that your hips should be raised the moment your hands are submerged in the water.

Use the "T-zone" counteraction

The resistance of the "T" zone is directed against the action of the force that pulls us under the water (the "T-zone" is formed by the intersection of the longitudinal axis of the body with the conditional line connecting the armpits). We will use the opposition of these forces for balancing. Under natural conditions, the body and hips move relative to each other in the same way that a baby swing balances around a center point. The "T-zone" resistance will make it easier to lift the hips at the moment when the arms are submerged in the water.

Plug your head

The body always rushes after the head. Remember that the head has a certain mass, and therefore inertia. If you try to lift your head too high (for inhalation), the body will immediately try to follow it in an attempt to make an air flight. But the intelligent application of this energy, like the opposition of the T-zone, will help maintain balance.

Place your hands correctly

Starting the hand stroke, immerse your hands in the water in front of you shoulder-width apart or slightly more apart. A very wide "grip" literally holds less water, and a very narrow one requires a lot of energy.

Keep your elbows high

During the stroke, what is called a catastrophic "elbow drop" can occur. It is very likely that the elbows will go down and be located below the hands (and well below the surface of the water) at the beginning of the pull-up phase, when the arms are far from the body. Focus on keeping the elbows "outward" and close to the surface, above the hands. This will allow you to kick vigorously with all the muscles in your arms instead of a sluggish and ineffective elbow stroke.

Blow from the chest and blow to the bottom of the pool

The butterfly stroke is not performed at the knee or ankle. If you saw dolphins soar over the water and whales swim, you probably noticed that they move with the help of a single and indivisible wave-like movement, which begins in the head area, reaches the tail through the whole body and ends powerful blow... A real butterfly is similar to this. Imagine starting from the chest and this will help you maintain the correct balance.
When mastering the butterfly, always remember two rules. The first is to build the stroke movement in the correct sequence, namely:

Balance
Body position taking into account the position of the head and chest
Hip movement
Rowing hand movement

To learn how to maintain the correct body position, you can try some training exercises, such as swimming with one arm and combining styles (several strokes "in flight" and quickly switch to breaststroke swimming).

The second rule is take your time and be consistent. If you are just getting started with butterfly stroke, limit yourself to a couple of strokes in shallow water. As you acquire and consolidate the skills of rowing movements, gradually increase the distance, each time by the same amount. And very soon you will be surprised to find that people call you a natural swimmer.

Tip 1
The hands should enter the water shoulder-width apart, with the palms facing outward rather than downward. Move your chest forward at the moment when the hands go under the water. This movement will help lift your hips and create a "float downhill" effect.

Tip 2
There is one breath per cycle. This breathing helps to keep the body in correct position and prevents the sinking of the legs, in which you would have to swim "uphill". When inhaling, do not raise your neck, but just slightly bend your shoulders and, as it were, lean on them, continuing to look into the water.

Tip 3
When returning, the arms should be straightened, but relaxed. This will help you maintain the correct rhythm, efficiency and cycle length and prevent you from increasing your rowing movements.

Tip 4
Two stop strikes per cycle. The value of the blow that falls on that part of the cycle when the hands come out of the water (palms inward) is great. You must combine the impulses generated by the push with your hands and quick blow feet in order to bring your hands out of the water and carry them over the water in the return phase. The second foot strike occurs when the hands are immersed in the water.

Tip 5
The head should be submerged in the water a moment before the hands are immersed. The neck should be relaxed during all phases of the arm cycle.

Training exercises for excellence

Stop strikes from various positions

Train your leg strikes on your side, on your stomach, or on your back. The combination of the starting positions helps to develop different aspects in the technique of striking the feet. Practice hitting with and without a board, with or without fins. The exercise strengthens the leg muscles for a dolphin-style kick.

Vertical strikes

Suitable for different types of swimming: breaststroke, freestyle and butterfly style. In a deep pool, take an upright position and fix your position (you must not move forward or backward). For butterfly, perform continuous and synchronized two-leg kicks back and forth. This exercise teaches you to keep the rhythm while swimming dolphin style.

4 hits and 1 pull-up

After each stroke with your hands, pause, stretch your arms in front of you and perform four kicks. One stroke - one breath. Exercise rests your arms and helps you develop the correct breathing rhythm.

One-armed flight

The exercise "one-handed flight" can be an excellent assistant in mastering the butterfly style. We stretch one hand in front of us (it is inactive), and the second we make rowing movements; we inhale on the side of the working hand. We keep the rhythm and make two kicks per stroke: the first - at the moment the hand enters the water, the second - at the moment of exiting.

An alternative is the "1-arm flight" option, in which the inactive arm is pressed to the body. The exercise forces you to tie together the end of the stroke and the return phase. The swimmer gets the feeling that he is "throwing" his hand.

3-3-3

Three strokes with the left hand, then three with the right and three complete cycles. An excellent warm-up exercise. Increases the consistency of stroke movements.

Swimming with flippers

Kick with your fins and enjoy how easily and naturally your body rises above the water. Make sure that the hands enter the water before the shoulder girdle. Exercise helps confused pilots to know the feeling correct stroke and competent immersion.

Underwater return

In the middle of the underwater part of the stroke, lift your chin to inhale. Hold your hands at the final point of the underwater phase, inhale and return your hands underwater, striking the feet. Hands are in the water all the time. Exercise teaches you to breathe on time and helps to systematize movements.

4-stroke flight

Leaving the side of the pool, do four butterfly strokes, and then swim as you like. Do not breathe during these four strokes and try to make these strokes as long as possible. At the final stage, the hands practically touch the lower abdomen. The exercise improves the efficiency of the strokes, especially the ability to perform the final part of the underwater stroke phase.

Foot strikes

Learning about footwork in butterfly swimming will help you master this difficult science.

Timing for two strikes

One cycle of arm strokes should be accompanied by two strikes of the feet, which perform different, but very important functions. The downward movement of the feet during the first blow occurs at the moment when the hands are immersed in the water.

This movement of the legs helps lift the hips closer to the surface and gives the body acceleration to move forward even before the arms enter the grip phase. Backward movement of the feet upwards allows the body to be given an elongated, streamlined position that reduces drag in the phase when the arms accelerate underwater.

The duration of the first hit is superior to the second. The second hit is performed at the moment when the arms complete the phase of the accelerating movement and begin to rise upward, to the return phase.

Compared to the first blow, during the second blow of the feet, there is a more accentuated movement in the knee joints. The second impact gives the body an acceleration that allows shoulder girdle move forward and rise above the water throughout the return phase.

Unlike freestyle and backstroke, which use axial rotation and shoulder pivots, the butterfly relies heavily on this acceleration to raise the shoulders above the water. At the same time, the second blow supports the hips, preventing them from falling down.

Many novice swimmers make the same mistake when mastering the butterfly: they perform both kicks with their feet even before the start of the stroke with their hands, in the “kick-kick-pull-up” style. In this case, the swimmer extends his arms forward after entering the water and remains in this position until the end of the second stroke, and uses the completion of the second stroke as an additional impulse to start the underwater phase of the stroke.

As a result, when the swimmer completes the pull-up, he does not receive the acceleration that would help raise his shoulders and head for inhalation. Accordingly, the swimmer has to bend his back, raise his head and feet - and all these actions must be performed simultaneously. In addition, this timing for the second impact results in a lack of momentum for translational acceleration as the arms are swept over the water.

Rhythm and roll

The butterfly makes the body sway to a certain rhythm. Whichever style you swim, your body always follows your head. When crawling or on your back, you should keep your head straight while your torso rotates along its axis. This minimizes lateral and vertical deflection, which will inevitably reduce speed. In a butterfly, a slight nod from the chin causes a wave-like vibration that is transmitted to the torso, engulfing the hips, and reaching the tips of the toes. The presence of this undulating motion means that the hips can begin to next hit even when the lower leg and feet are still completing the previous blow.

A common mistake for beginners is the lack of adequate hip work when hitting at the expense of the knees and feet. At the same time, there is a tendency to excessive bending of the legs in the knee joints and too high a position of the feet, which is not at all good for the cause.

As a result, the thigh remains in a horizontal position, and the impact of the feet is directed strictly backward. But with the second blow of the feet, the body must also receive acceleration to move upwards, and with this version of the blow it is impossible.

Mastery levels

When mastering the butterfly, you should pay more attention to timing, the consistency of the two strokes of the feet and the cycle of hand work, and less to think about the strength of these two strokes. The "feeling" of engaging your hips and smooth "roll of blows" will help you to understand the deep rhythm of this swimming style.

When you compare the butterfly style with other swimming techniques, it is one of the most tedious and difficult. To perform it correctly and quickly, physical strength alone is not enough. You will need to study the basic rules, the most difficult of which is the ability to simultaneously return the body and arms to their original position. It is equally important to control the breathing process. The butterfly style swimming technique helps to load almost all muscle groups, therefore, it is beneficial for men, women and children.

What is butterfly style swimming?

From English "butterfly" is translated as "butterfly". The swimming style got this name thanks to the movements of the hands, similar to the flapping of the wings of an insect. Another name is dolphin. The swimmer's pelvis and legs wave like a marine mammal.

The history of the emergence of the butterfly style

Previously, there were three types of swimming: back crawl, breaststroke, freestyle. With the improvement of the breaststroke, the dolphin style appeared. First, the swimmer's hands began to sweep over the surface of the water, and then the movement of the legs also changed.

In 1993, the dolphin swimming style technique was used by Henry Myers at the YMCA Championship. V next year Armbruster modernized the method by extending his arms forward above the water. So it appeared the new kind swimming butterfly.

On a note! Despite the complexity of execution, the butterfly is comparatively fast style swimming.

Butterfly benefits

The benefits of butterfly style swimming are obvious. Since almost all muscle groups are involved in the work, the body becomes more attractive in appearance, looks athletic. If you stick to the right technique, the butterfly swimming method will lead to weight loss. The process of burning fat occurs as a result of a large expenditure of energy, which the body replenishes when breaking down fat deposits.

Features of mastering the technique

A peculiarity of the dolphin swimming technique is its unusual movements, which together resemble a solid wave. The swimmers make wide strokes with their hands, the body is raised above the surface of the water, and with their legs they perform symmetrical striking wave-like movements.

As a rule, learning butterfly style swimming takes a lot of time, since beginners are unlikely to be able to quickly master it. In addition to practice, students learn theory. The teaching method even includes an essay on butterfly swimming.

Hand movement technique

The main efforts when swimming in the dolphin style are placed on hands. On initial stage they are extended forward, palms down while the legs are shoulder-width apart, under water. Then you need to do the following:

Spread your arms wide to the sides and do strokes.
Bend your elbows at a right angle. Bring the hands down until they reach the level of the hips.
Gradually straighten your arms, bring them out above the surface of the water. The elbows are shown first, and then the hands appear.
With a quick movement, push your arms forward, having previously relaxed them. At this stage, they are fully straightened.
Submerge your hands in water and take starting position.

Above is one arm stroke cycle. It's not hard to guess how difficult the butterfly swimming technique is for beginner swimmers. At first, it is difficult to learn the sequence of actions. Experienced athletes with swimming categories and attending competitions help beginners to master the butterfly technique.

The photo shows the sequence of hand movements when swimming with the butterfly style.

Technique of movement of the trunk and legs

During butterfly swimming, the legs perform characteristic movements, as with other swimming methods. The body and lower limbs make a wave, and it starts from the shoulders and ends with the feet. The legs move parallel to each other, due to which, in many respects, a large number of muscles are involved in butterfly style swimming. When the feet hit the water, the back appears above the surface. At the moment the legs are pointing up, the head comes out of the water. At the same time, it is important to take a breath so that there is enough air for further stay in the water. In the process of swimming, the legs are next to each other, tightly adjacent to each other, do not spread apart on the sides.

Butterfly swimming technique is shown in the photo.

Breathing features

The best option is to inhale when your hands are above the surface of the water. In this case, it is desirable that at the moment the body is located as comfortably as possible. The inhalation is through the mouth, it is shallow, its duration is about a quarter of a second. Exhalation, on the other hand, is long and slow. It is done all the time while the stroke is being made.

Start and turns

Traditionally, butterfly-style swimming starts from the bedside table. When immersed in the water, the swimmer, as if sliding, makes undulating movements with his legs and body, his hands do not take part. When turning, the hands in turn touch the side, and then only the feet touch it. During this, the body is completely under water. Departure from the side is carried out by pushing with the legs. Then the direction is reversed.

On a note! With a stratum, free swimming is allowed about 15 meters, and then the athlete must take a starting position and begin to perform movements in accordance with the butterfly style technique.

Exercises for learning butterfly on land

For teaching butterfly technique, developed special exercises, which are recommended for performing on the ground, the so-called "dry" swimming:

sit on your knees so that your buttocks fall on your heels, keep your hands in a relaxed position, your back is straight, take your hands back and, resting your palms on, try to raise the body from your knees as high as possible;
stand up straight, set your feet shoulder-width apart, tilt your body slightly forward, head straight, rotate your arms forward and backward;
lie with your stomach down, rest your socks on the floor, bend your arms at the elbows, lift your body up, trying to straighten your arms at this moment, but your back does not bend, but remains dewy;
stand up straight, lower your arms, then raise them simultaneously above your head with your palms up, tilt your head slightly back, bend your back a little.

Each exercise must be performed several times.

Butterfly exercises in water

In addition to training on land, it is important to do the exercises in the water:

make strong kicks alternately on the water - you can do this by swimming on your back, stomach or side;
vertical strikes with two legs simultaneously back and forth;
swimming with one active arm - while the hand that does not take part in the movement is pressed to the body.

Only regular training will give the desired result. Video tutorials for beginners, where the movements of the butterfly swimming technique are clearly shown, will also be beneficial.

Typical mistakes

Beginners are unlikely to be able to quickly master the butterfly swimming technique, therefore, at the first stage of training, they often make mistakes. According to experts, every novice athlete breaks the rules in almost the same way. Typical mistakes when teaching butterfly style swimming:

when the hands are immersed in the water, they are too close to each other, or, on the contrary, the swimmer moves them too far in different directions - the optimal distance at which the hands should be when immersed in the water is the width of the shoulders;
when immersed in water, the hands are placed too close to the body, which interferes with the performance, correct grip, and the shoulders are deep under water;
the swimmer starts the third phase early, which results in short strokes - if you take your hands out of the water early, the body bends too much, and the strength of the strokes is reduced;
a decrease in the speed of the hands when moving away from oneself, as a result of which the required result becomes impossible to achieve;
legs come out of the water - leg movements should be performed exclusively under water;
the breath is taken at the wrong time - if you break the rhythm of breathing, the movements slow down;
the kick is not performed correctly or some movements are not carried out simultaneously - coordinated movements are considered the basis of the butterfly style.

As the learning progresses, the mistakes will become less and less, and eventually the swimmer will master the technique of swimming with the butterfly style. Of course, breaststroke is much easier to learn, and there are also many benefits from it. However, it is the butterfly that significantly strengthens the muscles and promotes weight loss. And this is not to mention the beauty of gliding through the water, due to which the swimmer resembles a graceful dolphin.

Video tutorials on learning butterfly swimming technique

Regular exercise is essential for the development of all muscle groups involved in butterfly swimming. You will have to do a lot and diligently, and not only in the water, but also on land. And they will help you to master the type of swimming butterfly video in Russian, which clearly shows the technique of performing movements.

Swimming - great way weight loss and can become a full-fledged alternative to fitness classes for those who, for any reason, are not recommended full-fledged workouts with an intense load. It is believed that exercises in the pool are effective but gentle. However, there is a swimming style that is very tiring and technically quite difficult, but capable of becoming effective way weight loss and can help to train the body like that of professional athletes. It is about butterfly swimming.

At the beginning of the 20th century, there were three main swimming styles:

Free.
Back stitch.
Breaststroke.

By improving the latter, a new style has emerged, characterized by high speed. Acceleration was achieved by lengthening the stroke to the hips, moving the upper limbs above the water and changing the movement of the lower ones to more natural ones. In the period 1933-1935. Various athletes have added new and effective exercises to breaststroke to increase speed during the swim. As a result, a new style was formed, reminiscent of the flapping of the wings of a butterfly and the movement of a dolphin in the water - the butterfly or dolphin style. In terms of speed, it is second only to the crawl.

The effect of butterfly stroke is in many ways similar to the effect on the body of exercise, namely:

develops the muscles of the shoulder girdle;
trains the muscles of the lower and upper extremities;
works the muscles of the abdomen and back, which often remain relatively calm when using other styles;
has a beneficial effect on the spine, although some experts are wary of recommending this style to people who have problems with vertebral column, due to the intense load on him and the presence of sharp jerks in the technique, which can be dangerous for the spine;
trains strength and endurance;
is the most energy-consuming type physical activity on the water, which means that weight loss with its help will be guaranteed fast and effective;
has a positive effect on the respiratory and cardiovascular systems;
promotes overall strengthening health.

From the above, it becomes clear why swimming in this style can be a worthy alternative to fitness.

The exact match to the technique is the key to the butterfly style. It is impossible to achieve maximum results in it only due to the advantage over the opponent in physical strength. But technically, it is quite difficult to perform the butterfly correctly, so you need to first master the theory of movements, practice doing exercises on land, and then work out the technique for a long time and persistently on the water. The main difficulty is usually the synchronized movement of the upper and lower limbs, as well as the simultaneous return of the body and arms above the water to the starting position while maintaining the required rhythm and correct breathing cycle. The starting position is a position on the water on the stomach with arms extended forward and legs straight.

Upper limb work

Hands are the main driving force. Their work is based on three successive stages: to oneself, from oneself, return. Each stage should be considered in detail in order to be able to perform such physical exercises on land for the development of technology.

In the first two stages, the upper limbs make a semicircle around the torso. When performing, the elbows should be higher than the hands, which, in turn, are located downward and slightly underneath. Thus, the stroke is performed. Having reached the mid-thigh level, the hands begin to return. The whole process takes place on acceleration, so that, as a result of inertia, it is possible to make a push to ascend with the entire upper body.

Relaxed in the return phase upper limbs from the water is sharply directed forward. The sharpness of the push is achieved through the speed gained in the previous stages and the strength of the triceps. At the end of all stages, the hands should again be in the starting position.

Lower limb movement

All movements of the lower limbs in the butterfly are performed simultaneously with both legs. By bringing the legs together, a wave-like movement is performed, similar to the movement of a dolphin's tail in water, promoting the emergence of the upper torso first, and then the back. Usually during this time the swimmer can complete 2 strokes.

You must have time to inhale in that short period until top part the torso is above the water. Exhale through the nose and mouth during the next phase. To maintain the set speed, it is recommended to take a breath every second emerging from the water. If you inhale each time, you can lose speed and your lungs can suffer from hyperventilation.

Body movements

Complex coordination of the work of the limbs and the body can be facilitated by competent exercises in which the shoulders drop and the pelvis rises, while crossing the water line. Then, during a conditional (if the movements are practiced on land) or real stroke, the shoulders are raised, and the hips are directed down.

Errors in technique

If you cannot achieve results, it is important to avoid technical errors, which may include the following:

Wrong hand position: not in line with the shoulders, wider or narrower. In the first case, the water resistance increases, in the second, the grip is incorrectly performed, and the shoulders are too deep.
Stroke not long enough.
Low speed during the "push" stage.
The position of the feet above the surface of the water. All movements of the lower extremities occur strictly under water.
Incorrect or unsynchronized leg movement.
Poorly chosen moment for inhalation, which leads to a violation of the entire rhythm.

Physical exercise to master the technique

To practice the technique, you need great attention devote to the implementation of separate exercises on water and on land, so that later they can be combined together. These include:

any physical endurance exercise;
fitness training with weights to work out the muscles of the limbs and shoulder girdle;
diving with breath holding;
squatting under water and jumping abruptly above its surface;
sliding with your back in the water with your feet pushing away from the bottom;
an exercise in which various movements are performed on the water in an upright position.

The main reason for mastering this sophisticated technology swimming by non-professional athletes is weight loss due to high intensity physical activity... For weight loss, you can limit yourself to just visiting the pool, but combining butterfly swims with other types of fitness can give tremendous results. To master this style correctly and quickly, following these tips will help:

kicks should be made from the hip and without bending the knees;
raising the arms too high complicates the movement, but, at the same time, insufficient lifting (up to 3 cm above the water) is also unacceptable;
hands should be located strictly on the shoulder line;
when breathing, the chin should rise no higher than 7-8 cm above the surface of the water, otherwise the movement of the whole body will be directed upwards, and not straight ahead;
to improve the quality of wave movements when performing them, the chest should also be involved;
it is necessary to do as much as possible training exercises for the muscles of the limbs and the whole body and the development of endurance and strength;
it is recommended to master other, simpler styles for a start, and then move on to butterfly;
do not swim on a full stomach. You can eat at least 2 hours before your swim and should be low-carb, such as a slice of bran bread or an energy bar. Such a diet will increase productivity and also contribute to weight loss.

Butterfly swimming technique: training and exercises for mastering - all about the secrets of fitness on the site

The butterfly, which has won over coaches, swimmers and spectators alike, is arguably the most misunderstood type of swimming in the current competitive repertoire. Its combination of strength and elegance intimidates even the most seasoned competitor, and creating a program to maximize his potential can be a daunting challenge. For several years, athletes and coaches have approached this problem from different angles - from training measured in mega distances to power programs including all intermediate ones - with varying degrees of success. What combination of key elements will give a smooth, rhythmic stroke technique, and will also allow you to get the enormous energy required for maximum speed? How can you achieve the right balance between style and preparation? In this chapter, we will look at three important areas Effective Butterfly Swimming: Technical Training and Challenges, Teaching and Training Trends, and Competitive Strategies.

LATEST TECHNICAL TRENDS

Technical proficiency and efficiency are the basis for high performance in all swimming styles. Athletes must be able to control the movement of their arms, torso and legs while expending enormous amounts of energy. Several new trends in butterfly swimming that emerged in the late 1990s have resulted in incredible time savings and a significant leap in competitiveness. The difference in head and body position has modified the carry and grip techniques, and the work done underwater has changed the way we teach, train, and compete in the butterfly.

For many years, butterfly trainers have placed great emphasis on undulating movement. While this method helps young swimmers to effectively overcome their inherent physical weakness, it also simultaneously creates tremendous drag and incredible pulling force during the stroke. We have gradually learned that keeping the body in an almost flat position on the surface eliminates these negative forces and makes the stroke much more efficient. The swimmer must keep his head in a neutral position; the neck should be long and flat, the neck and crown of the head directing the movement. Raising the chin during inhalation is minimal, there should be no diving upside down after inhalation. During the stroke, a smooth undulating movement of the body is performed, but it passes on the surface of the water with a very narrow amplitude. At the North Baltimore Aquatic Club we practice dry back, a body position in which most of the back remains visible during the stroke. This position ensures that the swimmer is moving close to the surface and does not allow excessive swing up and down (see figure 12.1). World record holder Jenny Thompson and her trainer, Richard Quick, were pioneers in this technique, and was then used with success by Ian Crocker, Michael Kevich and, to a large extent, Michael Phelps.

The world's best dolphinists are now performing the wide sweep with straight arms (see Figure 12.2), rather than the bent-arm technique that was popular in the past. The reason for performing a sweep with straight arms is obvious: the shortest distance between two points is a straight line. By keeping the arms low and straight above the surface of the water, the swimmer can move the arms forward with maximum efficiency and with minimal disruption to body position. Carrying with straight arms continues the forward flow of the stroke and does not introduce excessive waviness into the movement. This technique provides a faster and more synchronized swimming style movement than the technique. bent arms, and is more economical in terms of energy costs.

Figure 12.1 Maintaining an almost flat body position on the surface of the water during the stroke.

Figure 12.2 Sequence of wide sweeps with straight arms.

In an effort to maintain maximum speed during the stroke cycle, swimmers now move to a grapple movement much faster after entering the water (see figure 12.3). This technique allows the swimmer to start the take-off phase of each stroke earlier and therefore avoid the slowdown caused by sliding too early and too much during the stroke. While an early grip increases speed in the early phases of a butterfly stroke, it costs energy. The 200 meter swimmer must modulate this movement by slightly pulling the tips of the toes forward before starting the grip. This small conservation of energy can make a huge difference in average speed at 200 meters versus 100 or 50 meters. Butterfly swimming requires a constant balance of strength and endurance.

Figure 12.3 Gripper movement.

Actually, the pull-up phase begins when the fingertips are pressed downward and when the armpit opens (see figure 12.4). The elbows are high and the forearm is perpendicular to the bottom of the pool. Once this position is reached, the swimmer can use big muscles the back and back of the upper chest to push back and inward towards the middle of the body. As soon as the arms reach the middle of the body (near the navel), they are brought out and back to complete the stroke. Once the swimmer completes the stroke, the base of the palm controls the movement and the fingertips point to the bottom of the pool. Swimmers - dolphinists must constantly press on the water during the stroke, being underwater. Traditionally, swimmers have a strong desire to increase hand speed and overestimate the final stroke. This practice interferes with coordination and increases inhibition at the end of the arm stroke. Consequently, the swimmer should pay less attention to the end of the stroke and instead focus on the continuous and constant movement of the arms and legs.

Figure 12.4 Pull-up phase.

One of the byproducts of a flatter stroke with less undulating motion is the ability to get much more propulsion from each kick (see figure 12.5). Michael Phelps took the butterfly to the next level by using continuous kick kicks throughout the entire 200 meters of competition. It was he who developed this type of movement and concentrated on it for several long years throughout the preparatory sets and start rehearsals. In our program, we ask young swimmers to think of a butterfly stroke as jumping over a rope. The feet should always be moving and the knees should be bent to approximately 90 ° before the swimmer starts forward and downward movement. The swimmer maintains nearly straight legs during the leg recovery phase and must work hard to keep the water on the feet. They should do their best to improve the flexibility of the ankles to such an extent that the flat part of the foot is in contact with the water for as long as possible during each kick. I believe that all kicks should have the same amplitude, contrary to the traditional belief that in butterfly there is a big kick and there is a light kick. Developing a continuous kick requires strong coordination and great physical stamina.

Figure 12.5 Kicking.

For proper butterfly swimming, coordination and rhythm are critical. Perhaps the biggest obstacle to fast butterfly stroke is breathing coordination during the stroke. The swimmer should take a breath during the arm stroke as late as possible. As soon as the hands pass the abdomen, completing the take-off phases, the chin should be raised quite a bit, as much as the swimmer needs to inhale. The swimmer must then immediately return the head to a neutral position. We tell young swimmers that the butterfly head goes in front of the hands. The head is raised to inhale before the arms are out of the water to begin sweeping, and the head is brought back into the water before the arms move forward for the next stroke. The hips move slightly up and forward before the hands enter the water for grip. This temporal coordination of movement is very important if you want the stroke to be done properly. One kick with the legs will help the arms begin the grip movement, and another kick will complete the movement of the arms under the body. We encourage swimmers to complete the hand stroke with the base of the palm rather than the fingertips. This allows you to make an efficient exit from the water, start the recovery phase and minimize braking at the end of the hand stroke.

BUTTERFLY TECHNICAL EXERCISES

As with other swimming styles, we would like to break the butterfly down into separate components so that our swimmers can focus on one part at a time. This is especially difficult given the simultaneous movement of two hands and the continuous nature of the swimming style. However, a few exercises can go a long way in helping swimmers capture the feeling and synchronicity of the butterfly. It is clear that each exercise has its own price. A technique that isolates one part of a swim style negatively affects another aspect of the style. When making a decision, the coach must weigh everything well, what kind of technical aspect and when exactly he gets priority. A balance of ideas is critical in nurturing fast swimmers.

Exercises for body position

These basic exercises Designed to help swimmers learn the best possible posture and balance when swimming with a butterfly. The basic movements in creating proper flow in the water are also discussed.

Flow

Swimmers move in the water with their hands on both sides of the body. The eyes look straight down to the bottom of the pool, and the neck is long and flat. Swimmers keep their arms at the sides and propel themselves forward, manipulating only the chest and trunk. Legs naturally follow the body, kicks are not allowed. Swimmers begin the movement by pushing the chest and shoulders down and forward. If the swimmer needs to breathe, he or she does a minimal chin lift and immediately returns to neutral. Later, the swimmer can perform this exercise with arms extended forward and light rotational movements of the palms. This exercise is very effective in teaching the body movement in the butterfly.

Best balance and distance

The swimmer is on the surface of the water in a prone position, face down, with arms outstretched forward. By performing small rotational movements with the palms, the swimmer performs a wave-like movement that starts from the chest and a very light kick with the legs until he feels that he is effectively balanced in the water. At this point, the swimmer performs one arm stroke and returns to a flat position on the surface. The goal is to stay on the surface of the water after the stroke and not dive down. The swimmer performs light rotational movements with his hands and kicks until he regains balance, and only then does another stroke with his hands again. The swimmer must do this exercise slowly and deliberately, and it is up to him to decide when to take the next stroke. Perhaps the swimmer will only do three or four hand strokes for 25 yards.

Exercises for coordination and timing

The following exercises are used to establish coordination and synchronicity. Particularly, one-arm exercises improve arm reach, breathing consistency, and overall coordination of the swimming style itself.

Exercises with one arm

Exercises with one hand effectively teach the movement of the arm in the recovery phase and the coordination of breathing. In order to teach the correct temporal coordination of inspiration, we force our swimmers to breathe through the side, and not forward, when doing exercises with one arm. One-arm exercises can be performed with the non-working hand pressed to the side or extended in front. Holding the non-working arm from the side causes more undulating motion during the stroke, so to minimize the up-and-down movement, I prefer to force the swimmers to extend the non-working arm forward. The arm should be straight during the forward sweep; this ensures that the hips participate in the movement. The hand is slightly extended forward as it enters the water, and the thigh is at its highest point before the hand enters the water. The kick is light and accompanies the entry and exit of the working arm. Michael Phelps uses these one-arm exercises to fine-tune the timing of the hips and arms in the butterfly.

Combined exercises

Exercises that combine both one and two arm strokes can be very effective in teaching young swimmers the butterfly and advanced swimmers to fine tune their stroke. One of the favorite exercises at the North Baltimore Aquatic Club is called "2-2-2". The swimmer makes two blows with his right hand (inhaling in the same direction), two blows with his left hand (inhaling in the same direction) and two full strokes of the butterfly (inhaling forward). This exercise allows the swimmer to adjust temporal coordination with one-arm movements before adding power to the stroke. This exercise is very effective when used in training sets.
We also use an exercise called single-double (one-two). In this combination exercise, the swimmer performs a one-handed stroke without inhaling and then a full two-handed stroke with an inhale. The template looks like this: right hand, two hands, left hand, two hands, and so on. Single-double - very effective exercise for young swimmers who are not yet strong enough to swim butterfly distances in full coordination.

Underwater butterfly

This exercise hones the temporal coordination of the hand stroke with the kick movements. The swimmer kicks off underwater and does three or four full butterfly cycles. The arms perform under-body recovery in the same way as during breaststroke. This exercise emphasizes the grip phase and temporal coordination of the legs and arms. After the swimmer has mastered the technique, he performs this exercise at different speeds. This helps the swimmer develop stroke control over a range of speeds.

Exercises for the legs

These leg exercises are designed to enhance the kick and also to help swimmers develop a continuous kick with all kicks in the same range.

Vertical butterfly

This exercise is popular in our program and is equally effective for both beginners and world-class swimmers. The swimmer assumes a position in the water in which the head, shoulders, hips and knees are vertical, in one line. The arms are folded over the chest and the elbows are held closer to the body. The head is on the surface of the water, the neck should be long and flat, and the eyes look straight ahead. The swimmer begins the movement from the chest and then the movement flows further down the body through the torso to the legs. The amplitude of the jogging movement is low and the movement is performed continuously. The swimmer should feel the water in his feet as he kicks in both directions, his core muscles tighten and the movement begins from the trunk. The swimmer maintains an upright position and does not lean forward or backward during the exercise. This exercise is best done for a short time with high intensity... It reinforces the idea that the body works as a single mechanism during butterfly action and is invaluable in teaching swimmers how to move underwater while turning.

Side kick

The swimmer performs this exercise in a lateral position with an arm extended forward, which is located on the side of the pool bottom. You need to put your ear on your shoulder so that you can easily inhale if necessary. To emphasize the movement of the body, the swimmer should minimize the rotational movement of the palm as much as possible. Upper arm is on the side, pressed against the body. The swimmer starts the movement from the chest and the movement flows to the feet. We often tell swimmers that this movement is like being hit with a whip. It should be continuous and the swimmer should feel the pressure of the water in both extreme positions of the legs and feet. Swimmers should vary the amplitude of the strokes during this exercise; this will give them a good understanding of how the body should move in a range of speeds.

Back butterfly stroke

The swimmer performs dolphin-like kicks on the back, which allows more emphasis on the bottom of the kick of the bottom of the feet. In real swimming, butterfly is the ascent phase; swimmers must maintain water on their feet during this movement to ensure temporal coordination of the stroke and to obtain maximum thrust from footwork. Swimmers can perform this exercise with arms in a streamlined position overhead (it accentuates the line of the body and a small amplitude of impact) or with arms located on the sides of the body (which emphasizes the movement of the core and a large amplitude of impact). Both methods have been shown to be effective both in teaching the jerk movement and in getting swimmers to maintain a continuous jerk movement with their feet while swimming with the butterfly.

BUTTERFLY TRAINING TECHNIQUES

Development and implementation training program Butterfly racing is a huge challenge for coaches in competitive swimming. Although some aspects of training help swimmers in both 100 and 200 meters, the energy requirements of the two distances are very different. Some of best swimmers The worlds are competitive in both disciplines (Phelps, Migher, Colkins), but specialization is the norm for everyone, and most swimmers achieve excellent results either in one distance or in the other (Molchow, Kevich, de Bruin). Thus, most dolphin butterfly training is focused on one of the Olympic distances, and all types of training are thrown into one pile.

Distance 200 meters butterfly

The 200 meter butterfly is a grueling blend of endurance and strength that will challenge any athlete. The foundation of this discipline is endurance training, and therefore most often 200m dolphinists also qualify for 400m crawl or 400m complex swimming. The main endurance work done for these disciplines complements the more specific work done in butterfly sets. In my opinion, there is little use for butterfly swimming during training if you are swimming with poor technique. Historically, outstanding 200m butterfly swimmers have been asked to perform daunting sets with repetitions of 200, 300 and 400m butterfly with a short rest. They have had long heats of 1500 or 3000 meters at a time. While this worked well for some of them, it perpetuated bad technical habits and effectively removed the continuous kick motion from the butterfly in favor of a more gliding and wavy style. This limits the speed potential at 200 meters and is the complete opposite of the true horizontal butterfly style. Over the past decade, Michael Phelps has broken the 200m butterfly world record five times, and he rarely swam in training for a year, maybe four or five times, full coordination of the 200m butterfly! The reason for this is simple: he cannot effectively use his punch on long distances butterfly and must use the "survival" stroke to complete the distances. We have developed other methods to prepare his butterfly stroke that challenge his physiology while allowing him to stroke at a quality level close to competitive.

At the North Baltimore Aquatic Club, the short, 25-yard pool has become an important part of the 200-meter butterfly training program. The reasons for this are twofold:
During short rest workouts at a shorter distance, the swimmer may use a stroke very close to the actual competition stroke.

A swimmer can maintain a higher average heart rate during prep sets than during a 50 meter workout.

For these reasons, most of our endurance butterfly sets are designed for a 25-yard pool. We use long sets in training to work on a specific speed and for training rehearsals for competitions. Here are some examples of our short set butterfly workout:
45 × 50 m butterfly = 3 x (10 × 50 m in 45 seconds mode with stroke control + 5 × 50 m in 35 seconds mode at maximum speed)

There are no breaks between rounds. The swimmer must immediately return to the stroke count and time control assigned by the coach. Michael Phelps does 10 sets, one set for about 28 seconds, with 6 strokes per pool. Then he swims for 5 sets, about 25 seconds per set. His stroke rate of 5x50m is his American record speed at 200 yards butterfly! There is little doubt as to why he became the best dolphin swimmer in history.

3 x (4 × 100m butterfly stroke in 1:10 mode or in 1:15 mode swim in less than 60 seconds + 1 minute rest + 100 butterfly stroke at maximum speed)

The goal is to swim the first 100 meters as close as possible to the second 100 meters of the 200 meter butterfly distance. There are 300 yards of payoff and technique drills between rounds. This great set helps the swimmer develop a technique that will maintain his speed at the end of the competition. We also like to use a set of 25 yard reps in short intervals at the fastest speed a swimmer can hold. Twenty to 30 repetitions, or even 40x25 m in 20 seconds mode, is an extraordinary preparation, mentally very difficult and interesting. Frequent, short repetitions also allow the trainer to make short adjustments at the end of each segment. This helps the swimmer stay focused on technique while under physical stress within the interval.

In addition to working in the short pool, which is specific to the 200 butterfly distance, we work in the 50 meter pool with longer rest breaks and at a higher speed. Swimmers perform three to four broken 200 m as follows:

50 m start from the pedestal, in the 1:30 mode, with the exit to the required speed for 200 m distance
100 m from the side, in 2:30 mode at an average speed of 100 m or faster
50 m start from the bollard in 1:30 mode at the highest possible speed

In between rounds, swimmers have up to 400 meters of active recovery swimming and exercise. The total swim and recovery interval is approximately 10 minutes.

8 to 24 × 50 m butterfly in 1:30 mode (odd = start from bollard; even = start from side)

Everything is done with maximum effort. This set is great for practicing speed endurance and gives the trainer a chance to comment at the end of each rep. This set mimics the anaerobic stress experienced by swimmers at the end of a swim, and teaches them to withstand the correct technique even under pressure.

In general, our 200m butterfly swimmers devote two main sets a week to the butterfly, while the rest of their days are devoted to training at a distance or complex swimming. We also give sprint butterfly doses throughout the week to help swimmers develop speed and improve their technique.

Distance 100 m butterfly

Most of the swimmers who have achieved excellent results in the 100m butterfly are speed oriented, so they also train in the 100m crawl or perhaps short distances integrated swimming... These swimmers have a non-in-depth endurance program that allows for effective recovery between sets. The development of strength and speed for acceleration in the first 50 m of the distance is critical for these swimmers. They also need to be lactate-resistant and buffered to maintain speed in the last 50 meters.

Resistance training and speed training are very effective for the 100m butterfly. Our swimmers regularly perform sets with “parachutes”, fins and rubber harness. We need to make sure that the technique stays the same even when the stroke is overloaded with resistance work. Repetitions should be short and high intensity.

To develop a certain type of speed endurance that dolphin swimmers need at 100m, we like to do the following two sets in a long pool (or short course).

30 × 50 m in 1:30 mode (in 1:15 mode in short pool) (1 - legs only, 1 - exercise, 1 - coordination)

Exercises are performed at maximum speed. Kicking and exercises must be done with the utmost precision and effort that engages the heart system and keeps your heart rate at the same level between swims. This set is extremely effective for developing speed in the second 50m over 100m butterfly. Count the number of strokes and kicks, as well as the stroke rate, to determine the maximum level of speed performance for each swimmer.

10 × 50 m at maximum speed (4 each in 1:30 mode, then one at a time in 1:20, 1:10, 1:00, 0:50, 0:40 and 0:30 modes)

Borrowed from trainer Richard Quick, this set mimics the last 20 meters at 100 or 200 meters and teaches the body to produce and then process lactic acid. We like to do this set from 10x100m in 1:30 mode, doing a crawl up to 1:10. This buffering set forces the body to process lactic acid, which is produced during the set, and does all physical system much more efficient.

Both sets are simulated for a swimmer at a distance of 100 m butterfly. physical conditions competition and allow him to perform reps with technique as close to competition level as possible.

Some swimmers need training in both sports. A careful blend of both types of training helps the swimmer achieve progressively progressive performance levels in both disciplines while delivering the best results at the same time. Swimmers must complete these sets at all times with correct technique... It also includes underwater dolphin-like kicks. At the North Baltimore Aquatic Club, our coaching staff prescribes for each set the exact number of dolphin-like kicks to take after the wall push. This number is calculated to achieve the maximum speed and distance when working underwater, taking into account the number of strokes per unit of length performed by the swimmer. This balance between strength and efficiency is critical to butterfly swimming worldwide.

COMPETITIVE STRATEGY IN BUTTERFLY SWIMMING

In long water swimming, the main goal is to maintain the fastest average pace throughout the course. To achieve this, swimmers must use some form of tempo control and speed development so that they do not overexert themselves during the swim too early and do not have to pay for it at the end. This is especially true for 100m races, where the temptation to push in the first 50m can be too great. The desire to win back quickly can come back to haunt when the swimmers move into an upright position in the final 10 meters. Remember that the swim wins the fastest average distance speed, not the fastest first 50 meters. A cursory examination of the results of a meeting of any level shows that swimmers who consistently win the 100 meter butterfly discipline have the best time indicators in the second 50 meters of the distance. Michael Phelps became the Olympic two-time champion in this distance because he can finish better than anyone else in the history of swimming.

Pace control in 200m butterfly swims is more important than ever to maintain speed and stroke. Swimmers at the North Baltimore Aquatic Club are trained to use stroke length and body control in the first 100 meters to conserve energy for the second half of the swim. Swimmers must carefully count the number of strokes and strokes per pool at a distance of 200 m butterfly. The number of strokes from one segment of length to another should be constant, a one-time increase in the number of strokes in a 50m split is possible, which indicates an increase in stroke rate in the progress of the swim. The 200m butterfly swim is won in the last 50m! The swimmer must have enough energy to keep the stroke and use the legs for powerful acceleration on the last stretch.

CONCLUSION

Butterfly is arguably the most enchanting type of swimming. Its visual appeal, a combination of strength and grace, makes it a favorite with fans and swimmers alike. The rowing paddle went from a wave-like type, in which endurance came to the fore, to a force-oriented pattern with a horizontal direction of motion. Training methods have also improved to more effectively simulate competition conditions. The addition of the underwater kick increased the speed potential in both butterfly disciplines. More attention paid to stroke length and stroke rate will result in even more quick results while swimmers and trainers strive to strike the perfect balance between strength response and biomechanical efficiency. It is clear that the best of this style is yet to come.

Translator: Svetlana Leshchenko