LOWER BODY IN BUTTERFLY
When I teach any stroke, in particularly butterfly, I use the part method. I would take in separate what we teach in butterfly, and in upper body and lower body. Most important thing in learning butterfly is the kick. It’s easy to learn, and it’s very important to learn little at younger age, so you can move them along.
RELAXED FEET WHILE KICKING
Sometimes we focus too much on pressing the feet together real hard in the kick if you lock the knees together and the angle bones together. But if you watch all the great kickers, their feet a littler bit more relaxed, and a kind of (****) a little bit from being pressed totally closed together.
AMPLITUDE OF THE BUTTERFLY KICK
It is very important to look at butterfly underwater to see the distance that the toes travel. On rare occasions the toes can come out of the water, but generally you want the kick under the water.
HIPS DURING BUTTERFLY KICK
To get on to the surface, the main thing I look for is somebody’s bathing suit coming out of the water when the hands enter and when they exit the water. When the feet kick down, the bathing suit comes out of the water every time.
KNEE BEND DURING KICKING
In notice of the bend of the legs is about 60 degrees, 60 to 70 degrees. I have seen some good flyers that bend almost 90 degrees, and you would think that would stop their forward motion, but it doesn’t due to their position of their hips.
It is important to remember on butterfly kick that you rank of motion as much as you think your rank of motion is, it can usually be little bit more.
LOWER BODY REVIEW
1. BE SURE TO RELAX THE FEET
2. VIEW THE DISTANCE THE TOES TRAVEL UNDERWATER
3. SUIT OUT OF THE WATER WHEN THE HANDS ENTER AND EXIT THE WATER
4. KNEE BEND IS AT LEAST 60 DEGREES
UPPER BODY IN BUTTERFLY 蝶泳中上半身的动作
What you to finish underwater kick, and you gonna be on the surface swimming butterfly, then the arms the greatest propulsive unit, and we need to work on that.
LITTLE SPLASH IN FRONT OF BODY
Ian: “A good sign of having an efficient stroke is to have very little splash on the surface of the water. This can be very difficult in butterfly because you are moving your whole body down to the water during the recovery phase of the stroke, but it is still an important thing to focus on, to try to reduce the (**) splash that you have in front of your body. That is something I try to work on in practice, when I stroke I could feel starting the fall part, just trying to keep it efficient.”
HANDS ENTER SHOULDER WIDTH APART
The hands enter about shoulder width apart.
Ian: “Just as Eddie said, notice how the hands enter the water with shoulder width apart. As you doing a lot of high elbow training in butterfly this would help you shoulder over the long line.”
As they enter, head and shoulders go under water, you can see that Ian’s hands are nice and relaxed, they are not stiff. As soon as the hands hit, they started outward for the upper part of the hourglass.
HOURGLASS MOTION UNDERWATER
Once you are on the surface, the main unit for propulsion are your arms, so it is very important that your draw the right pattern underwater, and that is a hourglass pattern. If you were to stick your thumbs out as your hands come underneath your stomach, (**) almost touch. This helps set a relaxed recovery which for any distance butterfly, you want do working underwater and relaxing over the surface of the water.
Ian: “The reason for the hourglass is be constantly searching for still water so you can get the most out of your stroke, and also the second reason for is to help the recovery phase of the stroke initiated as your hands pass your hip there sort of sling shot passed your hips, and then enter the relax recovery.”
UPPER BODY REVIEW
1. LITTLE SPLASH IN FRONT OF BODY
2. HANDS ENTER SHOULDER WIDTH APART
3. HOURGLASS MOTION UNDERWATER
For all strokes the head position is the most important item, because it allows you to line up.
HEAD ENTERS WATER BEFORE HANDS
The head gets in the water before the hands, but just slightly before the hands go in the water – too soon or too late can (drain off) the rhythm of the stroke.
HEAD IS LOOKING STRAIGHT DOWN
By getting the head in the water, means to look straight down at the bottom. If you are a one up one down breather, or one up two down breather, depending on the distance of your race, your head position is really key.
HEAD GOES DOWN, HIPS COME UP
Ian: “Notice that when my head comes out of the water, my hips go down. And when my head goes back into the water, my hips come out – and my suit comes out of the water as Eddie was pointed out.”
For Ian, we find out his greatest speed is with one up one down or one up two down. If he tries to go without breathing or breathing twice in a 50 meter butterfly, it is not as fast as if he breathes every other or every third.
Ian: “On your breathing stroke it is really important to get your breath and get your head back down inline with your body as quickly as possible. And on your non-breathing stroke, despite the undulation of the rest of your body, it is important trying to keep your head inline with your body line.”
Look at the head position – he is looking straight down through most of the pool, and before the hands enter, his head is already down. This gets you a great shot of when the head goes down.
HEAD POSTION REVIEW
1．HEAD ENTERS WATER BEFORE HANDS
2．HEAD IS LOOKING STRAIGHT DOWN
3．HEAD GOES DOWN, HIPS COME UP
UNDERWATER KICKING 水下海豚腿
Ian: “One of the most important aspects of having good underwater dolphin kick is having a tight streamline. I would consider tight streamline is one of the most effortless ways that you can increase you speed and efficiency and therefore get faster. Another key point to a good streamline is proper head position, keeping your head inline with rest of your body or allows your hips to have the greatest range of motion. And a good streamline proper head position means keeping your arms tuck right behind your ears.”
When you streamline off the wall, or off start in your fly kicking, you can tell if you kicking too big if you can feel you feet kicking the water, and that may not be something that the younger swimmers can get, but the older swimmers definitely get that.
Notice the distance his feet travel, and there is a snap at the end that almost like (popping a towel) you get your greatest speed down there, and it starts to feed back up into the position so you get some pressure on the water on your up kick, so you are in position to start the next kick. And very simply, the faster you can kick the faster you would go.
This is very important for every age to work on the fly kick underwater. It is such a weapon to have for the fly to back to free and the IMs. It is just very, very important.
The only place the fly kick is not a plus for most swimmers is in the 50-yard freestyle. In the 100 freestyle, there are people to use 3 to 5 fly kicks and go faster 41 plus and go 48 plus to 49 low for a 100 meters.
There is different opinion on when to start the fly kick. Usually it is one body length off the wall or before you start losing speed through way too long you slow down. And it is so important to maintain your speed from the start or turn. You can maintain that speed and use your fly kick to extend another body length or two body length or three body length, then you have help yourself not only at that part of the race, but at the end of the race. Because the fly kick, even though you are holding your breath, creates less (lacky gas) and then on the surface then swiming and using all parts of the body.
对于任何年龄组的人来说，进行水下海豚腿的练习都是非常重要的。无论是蝶泳、自由泳、还是个人混合泳，海豚腿都是一件利器 – 没啥说的，它就是那么、那么的重要。
UNDERWATER KICKING REVIEW 水下海豚腿要点总结
1. TIGHT STREAMLINE
2. KEEP HEAD IN LINE WITH THE REST OF THE BODY
3. NOTICE THE DISTANCE HIS FEET TRAVEL
DRILL #1 5/2
One of my favorite and most consistent fly drills that we use is 5 kicks and 2 strokes. For younger swimmers we can even go 4 kicks and 2 strokes. This helps some work on the undulation, and still helps some work on the transition from the underwater phase to the surface. Then they work on it without whole lot of momentum, which will (lineup) making a little bit easier off the walls. There are two things to worries about here. One of them is to keep your feet underwater all the time, and the other one is to move them fast. And the way we set the tone for this, most of our repeats with this are done at 50 yards or 50 meters. You go 10 50 on one 15 or men like this, pretty soon you got a bunch of guys holden 24 to 26 when you doing 5 kicks and 2 strokes. If you think about how fast they are going with this drill, then you known how important the fly kick is.
Ian: “I think the 5 kicks/2 strokes drill is a good opportunity to work on having a tight streamline and transitioning from underwater kick into the butterfly, also is a great opportunity to work on breathing pattern. On this drill you can notice that I don’t breathe on the first stroke out of the water but I breathe on the second stroke, which replicate my break out in any sort of race or practice situation you never want breath on the first stroke.”
KEEP YOUR FEET UNDERWATER ALL THE TIME
MOVE YOUR FEET FAST
CONCENTRATE ON BREATHING PATTERN
FLY KICK ON YOUR BACK
One of the best things we do for fly kick is the fly kick on the back, and we do most of it with our hands at our sides. This helps the swimmers increase the strength of the quadriceps, the strength of their stomach, and those main muscle groups that drives fly kick.
Ian: “One important thing to remember when you doing this fly kick on your back drill is to have the correct range of motion. And if your knees and your feet come out of the water, then your undulation motion is actually too large. You want you knees and your feet to just kind of come to the surface, and then go back down.”
When we do this in practice we would do 5 to 8 kicks off the wall in a streamline position, pull our hands to the side, and then keep our head straight up, and kick as hard as we can down to the end of the pool. It becomes more than a drill, it becomes part of your training program, and it teaches you so much, it adds a lot of strength. After 4 to 6 weeks, there average times in repeat 100s of fly kick on your back, we drop 5 to 10 seconds.
Ian: “One of the things that I think about while I am doing the dolphin kick on my back is trying to have proper head position. If my head is in the right position then I have good range of motion with my hips. I notice that when I look down towards my feet on this drill, my hips tend to sink, and in order to try keeping my hips from sinking, I’d try look straight up at the ceiling.”
One of the main drills for working on the movement of the hips so that the bathing suit does comes out of the water is the very simple butterfly drills do 3 left arm strokes, 3 right arm strokes, focusing on getting the head down and getting the hips up, and then take 3 regular butterfly strokes, called 3-3-3, and that will really help you work on your kicks, and it slows them down enough that they can figure out what needs do be done on the kick. As long as the done get done until they figure out, no matter what we give them, what we know, what we say.
Ian: “On the 3-3-3 drill, Eddie talks about the fact that slows down the stroke that you can focus on getting the little things right. And one of the little things I like to focus on is having the stroke timing correct on the 3-3-3 drill, which means making sure that you have one kick as the hand enters the water out from the beginning of the catch, and one kick as your hand exits the water at the beginning of the recovery.”
When he is doing this one arm, exits bathing suit actually gets out of the water more than when he is swimming, so it is a good over emphasis to have.
A very important thing about any drill for any stroke is that they must be done correctly. So just because a coach gives the swimmer drills to do, you may not be helping their stroke if drills is done incorrectly. So while they are drilling, you must correct so that they get the drill right.
Thanks for watching the DVD. I know this DVD will help you – and the whole point of it is to get you to go faster, and that’s a lot of fun.