Mastering the Butterfly Stroke: Tips to Improve Your 'Fly'

You either love it or you hate it. The butterfly. It's the hardest stroke to master, yet has one of the most passionate followings. The most decorated Olympian of all time, Michael Phelps, won 4 of his 11 gold medals swimming the fly. Not to mention that the powerful stroke came in handy when he won 4 other medals in the Individual Medley. But if your butterfly is far from Olympic standards, take a closer look at the stroke, tweak your form and try again. With a few adjustments (and a whole lot of practice), you can master the butterfly.

Tip #1: Kick from your core

While other strokes, like the freestyle and backstroke, rely on a strong, hip-powered kick, the butterfly's dolphin kick works far better when it originates from the core. When mastered, the stroke's unique undulation helps swimmers propel forward with a greater amount of power and ease. And while having a strong core is essential in every stroke, it's especially important when swimming the butterfly.

To really develop a strong dolphin kick, start your kick by engaging your abdominals. Push your chest downward and feel your hips rise. As this wave-like motion of muscle movement ripples down to your legs and through your feet, your upper body will rise back up and begin the undulation all over again. Focus on making the movement as wave-like as possible, as opposed to a see-saw type of motion. Having a strong core, one that's built in the water as well as by weight-bearing dry land exercises, is key to mastering this stroke's unique pattern.

Tip #2: Keep Your Head Steady

A common mistake that beginner butterfly swimmers make is tilting their head up when ready for a breath. While it's only natural for you to want to see where you're going, swimming the butterfly correctly requires you to keep your head set solidly in a downward-facing position. Not only will keeping your eyes facing the pool bottom (at around a 45 degree angle from your body) align your body into perfect dolphin kick position, but it will also take strain and stress off the neck. And since shoulder and neck strain is a common complaint when learning the butterfly, this tip can help save you an aching back while beginning the stroke.

Tip #3: Keep a Compact Kick

While it's important for your entire body to work together to generate the dolphin kick, it's also important for you to remember that your kick doesn't have to "make a splash" in order to work. In fact, keeping your kick small will actually propel you through the water with much more efficiency. Compact kicks also keep your upper body in the right position for arm movement and recovery. It might sound counter-intuitive, but if you keep your dolphin kick small and precise, you'll actually be able to move through the water at faster speeds.

Tip #4: Breathe Earlier Rather Than Later

Nothing can throw off the rhythm of the butterfly like a late breath. Instead of breathing after your arms leave the water, as many beginner swimmers do, try to build enough strength and upward motion to lift your chin as you begin your pull. As your arms displace a high amount of water, your body is pushed up, making it the ideal time to take a breath. Yet, when your arms are already out of the water, your chest is sinking, making it the worst time to take a breath. This will take some time getting used to, but will be worth the extra hours spent in the pool.

Tip #5: Train With A Monofin

While traditional swim fins work great with the flutter kick, monofins were specifically designed to utilize with the dolphin kick. Designed by Swimming Hall of Fame Coach, Bob Gillet, monofins consist of a single blade with two foot pockets. The shape of these unique training devices requires movement throughout the body, making a full-body undulation necessary to propel forward. If you just can't seem to get the hang of the stroke's full body motion, or just want some extra propulsion while working on the butterfly, then try using a monofin in your next training session.

If you ever feel frustrated with the stroke, just remember that the butterfly rarely comes naturally to any level swimmer. Stick with your practice, incorporate a few of these tips, and you'll be swimming like a champ soon enough.