| Fly Left
right: |
| Swim one arm Butterfly,
alternating 2 strokes with the left arm, 2 strokes
with the right arm, and 2 full strokes. |
| |
Goals: |
 |
Feel the catch on your hands during
arm pull; |
|
Stretch your hands far ahead and far
behind to feel as much water as possible; |
|
Make the hips movement easier; |
|
In the full stroke, you integrate these
drills. |
|
| Fly big
toes: |
| Kick Butterfly while keeping
your big toes together. |
| |
Goal: |
|
Pay attention to the position of your
feet |
|
| Fly dolphin: |
| Swim Butterfly with one
full stroke followed by four kicks under water keeping
the arms fully extended in front. Breathe every fourth
kick. |
| |
Goals: |
|
Exaggerate the hip movement; |
|
Stretch your hands far ahead and far
behind to feel as much water as possible |
|
Synchronise the 2 kicks with the stroke.
|
|
| Fly explosion: |
| Swim Butterfly, but after
each stroke, jump off the bottom of the pool by driving
off with your legs. |
| |
Goal: |
|
Stretch your hands far ahead and far
behind to feel as much water as you can. |
|
| Fly kick
all sides: |
| Kick Butterfly 25m on left
side, 25m on back, 25m on right side and 25m on front.
|
| |
Goal: |
|
Improve sensation of dolphin like movement
through the body. |
| |
| Fly kick
back fly: |
| Kick Butterfly while on
your back with your arms up or at your side. |
| |
Goals: |
|
Feel water pressure on your ankles and
your feet. |
|
Improve sensation of dolphin like movement
through the body. |
|
| Fly kick
bottom: |
| Kick Butterfly under the
water surface, arms outstretched, hands together.
|
| |
Goals: |
|
Make the hips movement easier; |
|
Pay attention to the position of your
feet; |
|
Streamline. |
|
| Fly kick
fins: |
| Kick Butterfly with fins.
You can use a kickboard. |
| |
Goals: |
|
Increase water pressure on your legs;
|
|
Make the hips movement easier. |
|
Increase flexibility of ankles. |
|
| Fly kick
side: |
| Kick Butterfly on your side,
with your lower arm above your head or with your arms
at your side. |
| |
Goals: |
|
Make the hips movement easier; |
|
Keep back straight so that movement
of whole leg may be felt. |
|
| Fly
kick socks: |
| Kick Butterfly wearing socks.
You can use a kickboard. |
| |
Goal: |
|
Feel water pressure on your forelegs.
|
|
| Fly kickboard: |
| Kick Butterfly while holding
the kickboard at its end, with your face in the water,
take a breath every 2 or 4 kicks. |
| |
Goals: |
|
Maintain body position; |
|
Use back in movement. |
|
| Fly lane
rope: |
| Swim Butterfly jumping over
the lane rope and circling around it. |
| |
Goals: |
|
Pay attention to your body position;
|
|
Strengthen arms. |
|
| Fly one arm: |
| Swim Butterfly with one arm, with the
other arm fully extended in front. During the arm
recovery, aim the hand up toward the ceiling and breathe
to the side. |
| |
Goals: |
|
Exaggerate the hips movement; |
|
Stretch your hands far ahead and far behind to feel
as much water as possible. |
|
| Fly pablo
drill: |
| Lay on your stomach with
your arms fully extended in front. Perform 3 Butterfly
kicks; on the fourth kick start the Butterfly pull;
on the fifth, finish the pull and recover under water.
Don't stop kicking action. |
| |
Goals: |
|
Synchronise the kick with the stroke;
|
|
Pay attention to the finishing part
of the pull. |
|
| Fly stretch: |
| Swim Butterfly touching
your hands in front before the entry and touching
them again at the end of the pull just before they
exit. |
| |
Goals: |
|
Exaggerate the hips movement; |
|
Stretch your hands far ahead and far
behind to catch as much water as possible |
|
Synchronise the 2 kicks with the stroke.
|
|
| Fly vertical: |
| Kicking Butterfly while
on a vertical position. |
| |
Goal: |
|
Feel water pressure on your ankles and
on your feet. |
|
| Fly whale: |
| Swim Butterfly with fins.
|
| |
Goals: |
|
Make the execution of the stroke easier;
|
|
Make the hips movement easier;. |
|
Synchronise the 2 kicks with the stroke.
|
|
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