6 steps to do butterfly stroke you need to know!

The butterfly stroke also sometimes called Fly stroke, Dolphin stroke. This is a fast-swimming style that requires more technique and physical strength than stride swimming, breaststroke, or backstroke because it must combine rhythmic movements of legs, arms, and body.

The butterfly stroke is the latest form of swimming to enter the competition, it first appeared in 1933, having its origins in breaststroke. In butterfly swimming, the hand movements are symmetrical, the legs are close, the water is bending like a dolphin’s tail, the whole body is combined up and down to create a rhythmic wave-shaped flexion.

How to swim in butterfly stroke?

The butterfly stroke is a difficult style of swimming, requiring you to master the rest of the swimming styles. Therefore, butterfly stroke is not for beginners to swim.

1. Body posture 

Body posture when practicing butterfly swimming

Body posture when practicing butterfly swimming

Body posture when practicing butterfly swimming

– This is a difficult style of swimming and the posture when swimming is of course not easy. Body posture is shown through the sentence: “Shoulder down, hips raised – Shoulder high, hips lowered”. When swimming, you must ensure the correct posture while coordinating in hand and foot movements.

Another thing to be concerned about is how to “correct the wave”? You need to remember that the body will be bent forward to move through the water body, not to dive forward (bend too deeply), and also not to move right at the water surface (bend too shallow or cut waves) to move forward.

2. Leg movements

– The legs are closed together and act at the same time as a large propeller, the foot movement is combined with the body’s natural wave bending. Start this movement from the hip, hit with the back of the knee, then hit down with the front of the knee.

– The movement of the butterfly foot is stronger and more decisive when the latter, both legs must beat equally hard

– End the movement when the lower leg is completely straight.

Leg movements

Leg movements

3. Hand movements 

Butterfly arms

Butterfly arms

Hand fan in Y shape or keyhole. Proceed as follows:

In the water: the palm facing outwards, the more strength you have, the closer to the middle shoulder axis the water will enter

– Water spleen (Fan out): stretch out so that your arms are apart from the shoulder and facing the water. Note that in the watery position, you must keep the elbows high and the hands cannot be seen (because the head is under the arm, obstructing the view).

– Fan in: after the foot beat has redirected the butt to the water surface, then fan inwards.

– Fan up: perform continuously, as fast as possible later.

– Swing in the air: hands are almost vertical and away from the water, arms slightly flex when swinging over head.

4. The combination

To do this correctly, you just need to remember the sentence “Hips rise when hands are in the water”.

Besides, when entering the water, try to have the head, body, and arms as a unified unit (remember that the back is straight from the head to the end of the spine).

5. Head position 

This is the movement that is very important in swimming. The head should be in line with the body at all times during the swim.

Head position in butterfly stroke

Head position in the butterfly stroke

Thanks to the precise coordination of the head – arms – legs, the hips are always raised in the water. Butterfly swimming that “lost hips” is very difficult to achieve high speed.

You should note the following:

– Facedown when hand fan-out.

– When the hand fan inwards, the chin is slightly raised, eyes looking ahead.

– When the hand fan goes up (later – out), the chin protrudes from the water.

– When the hand is swinging across the shoulder to put the hand in the water, the head is bent, this helps the wave movement of the body better.

6. Breathing

Breathing is the most important technique to help you perform all movements well. Breathing must combine flexibility, flexibility with body movements.

The way of breathing is: breathe once every two cycles by bringing your chin forward. Remember that if you lift your body too high while breathing, you will lose your posture.

Did you know that swimming a butterfly consumes 2 times more energy than swimming, and 4 times faster than swimming? Therefore, if you breathe properly, you will be more exhausted.

Butterfly swimming is a difficult style of swimming compared to all other swimming styles. If you want to learn how to swim butterfly stroke, you must have good health and good fitness. Wish you success!


Is it true that butterfly stroke is the hardest? Click to find out why!

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