Drill 1: Body Position. The butterfly uses the dolphin kick, where the legs move up and down simultaneously resembling the action of a dolphin's tail. There's a popular theory that the butterfly is Rachel's spirit that she had the same powers and passed them on to Max. Make sure your hips are high throughout the stroke. 2. Your email address will not be published. I still have a pause at the front of my stroke. Make sure your head is aligned with your straight spine. Jump up with more force, and bow forward more as you feel the upward force of your jump. View the profiles of people named Rachel Butler. Make sure you are finishing the stroke quickly, and that your feet are snapping down at the same time, giving you the lift you need to breathe. On February 17, 2016. Position your left arm at your side, while your right hand is extended in front of you. Often, swimmers attempt to achieve the rocking effect of the butterfly by folding both forward and back at the hips. The diamond painting is 30x40 cm and has round diamonds. Time the inhale to end as the arms are reaching forward toward the Y. Remember to stretch your arm forward when you enter. Is the splash from your left arm crashing into the splash from your right arm? Apr 22, 2015 @ 5:45pm that is actually a really good theory as well. This means you are raising your chin to breathe. Try starting with only a three-inch bow, focusing on moving your upper body only. As your head rises, feel your feet snap downward. Is the splash from your hands going straight up? Simply allow your body to resume its natural position. Start by rocking your pelvis forward a bit. Allow your legs and feet to follow. Use your core to aim your body up and forward to breathe, and down and forward to return your face to the water, and to prepare for the next stroke. This shows you are using more than your legs for your dolphin action. 5 Kicks/2 Strokes Butterfly 5 Kicks/2 Strokes helps you breathe low to the water and helps you get the feeling of butterfly undulation, both in your kick and in your actual stroke. Please message me if you are interested. Breathe, then bow forward again, repeating the wave-like dolphin action that passes through a depth of only one and a half feet. You start off with both of your arms in front of you, at an 11 o'clock position, or shoulder width arms. Exactly. Just for a moment, balance on your chest as you achieve your maximum reach and best alignment, then move into the next stroke from a position of strength. Make sure that your elbows are not leading your stroke. ToxicTuna. Step 4: Now try it while swimming. Entering in a Y, positions your hands to immediately start a productive sweep around and back. Practice again, actively rotating your hands to the pinkie-up position and hold it throughout the recovery. When my face hits the water, my hands are already stroking. It is a drill that teaches you how to properly do the body undulation and dolphin kick, which are the foundations of this swim stroke.. Because in this drill you are not allowed to use your arms, you have to learn how to use body undulation for propulsion. I don't know when to breathe on the stroke with both arms. My hands come out of the water, palms up. Kick upward with more force. Maintain a firm core, and allow your lower body to follow the movement of your upper body. I get tired too quickly to notice a floppy kicking motion. Achieve your breathe at the high point of the dolphin dive, without changing your head position. My face comes out of the water before my feet snap down. Move your hands before your elbows. Don't slow down as you change directions. Reach toward the far end of the pool, then sweep around and press back on the water, not down. The goal of the following leverage drills for butterfly is to learn to position the body to make the most of the leverage at each stage of the stroke. You will be able to use fewer strokes, and therefore less energy to cross the pool. Slide them through the surface, fingertips first as you extend. I am not aiming toward the bottom of the pool. You will kick four times. Finish by pressing back quickly. Reach for the Y' with your thumbs. Try to initiate the recovery from higher in the arm. Bow even more at your highest point so you are aiming more downward than forward as you descend from your jump. As you head rises, feel your feet snap quickly downward. Hold your elbows firm. Join Facebook to connect with Rachel Butterfly and others you may know. In general, the recovery is close to the water, as the arms swing around wide from back to front. A well-coordinated butterfly is a thing of beauty. +FAN Rachel to stay up-to-date with her latest looks! Lay face down in the water, arms at your sides with a straight spine and firm core. Try initiating the action from your core. Doing so compromises the straight spine line of the stroke. Doing so eliminates core stability, lowers the hips, and eliminates balance in the stroke. Timed correctly, no independent head action is required to achieve a breath. After I breathe, I can't achieve another dolphin. Yes, but it is there. If you raise your chin, bending at the neck, and breaking your straight spine line, the downward line your upper body is travelling at this point will be compromised. Thank you so much for watching!! Step 1: At a depth of about six feet, lay face down in the water, arms at your sides. Anchor your hands just below the surface of the water as your feet snap down. I can't keep my hips stable without the wall. It could be that you are breathing as an independent action. The first great drill for the butterfly is the single arm butterfly. Let your arm be long and relaxed until the entire length of the ribbon flows through the wave. Papillon Butterfly.. Papillon Violet. Rachel lost her virginity at age 14. Wouldn't explain the weather though, like the William Price one would. Your arms are still aligned with your shoulders. Ribbon Writing THE PURPOSE OF THIS DRILL. Breathe then bow forward again, repeating a very compact, yet effective forward wave-like dolphin action that is only a few inches deep. Step 2: Now move to shallower water, perhaps three feet deep. This means that at entry, my chest is lower than my hands. August 2020. The goal of the following kicking drills for butterfly is to develop an effective, rhythmic and effective dolphin action that benefits the rest of the stroke. Press out with your thumbs down, and in with your thumbs up. View the profiles of people named Rachel Butter. The butterfly uses a simultaneous arm recovery over the surface of the water. Feel your dolphin move through your body and assist you in catching water at the beginning of the stroke. My face doesn't clear the water until I stand. Realign your arms forward earlier in the recovery. What should actually be happening is that the hips are high to start, then they get even higher as the feet snap down. Stretch forward then immediately sweep out and around. Without this firm spine line, you head will be leading you in a different direction than your body is trying to go. The free end of my ribbon is not a part of the wave. And then a 50 butterfly on a minute, then 3 300’s, a 100 butterfly, 3 300’s, a 150, 3 300’s and 1 200 butterfly and she was under 2.14 on that. You can breathe on the one-arm strokes. With a firm core and straight spine, bow forward, maintaining a stable hip position. My arm stroke goes straight back, not like question marks. Tiny (5'2"), but buxom and shapely brunette knockout Rachel Roxx was born Rachel Lyn Cooper on March 2, 1983 in San Antonio, Texas. Breathing in the butterfly happens within the line of the stroke, so that the swimmer inhales when the upper body is naturally at its highest point, and finishes when the upper body regains its downhill position. Remember that they are the center of the stroke action. You don't have to do a large kick to move. It is this characteristic spread wing position that makes the butterfly such a favorite photo opportunity. With short fins: swim the butterfly with short fins on your feet, taking one arm stroke for every 3-4 leg kicks. Carry the momentum of your recovery forward and down into your extended position. The best butterfliers combine grace and power in what seems like effortless forward motion. Yes, harder than it would seem. Maintain pressure back on the water, and use two dolphins with each arm stroke. Make sure your hands are the first part of your arm to move. Hold your kick until your arms are near the finish of the stroke so you can breathe at the natural high point of the stroke. Breathe toward the moving arm, and do an over-the-water, freestyle-like recovery. The swimmer appears to move effortlessly through the water. At the point when you are balancing on your chest, your hips should actually be higher than your head. Sweep your arm a little faster, and use more depth. Step 2: Do another stroke with the same arm, accompanied by a light dolphin action. Also make sure you are not bowing too deeply. Make sure your spine is straight and firm from your hips through your neck. I ordered this a few months ago but haven't had time to do it. Practice condensing all of the power of the dolphin into those few inches of depth. Hold your core firm. Watch your descent carefully, and before reaching the bottom of the pool, come out of your bow by raising your upper body, allowing your legs and feet to follow the same path. 345 Followers, 757 Following, 147 Posts - See Instagram photos and videos from Rachel (@racheldrillech) Maintain a high elbow position throughout the arm stroke, and finish the stroke with more speed. Roll your shoulders forward then drop your chest to change how your face enters the water. You might be pressing down on the water to achieve lift. When you are pulling with the one arm the opposite arm will be held straight in front of you gliding through the water. Try a dolphin only a few inches deep at first. This is the position when your upper body is a bit higher than your hips, but in relation to your feet, your hips should still be high. Press back on the water and avoid lifting it up at the finish. Your feet should snap down as you first press on the water. And that was a pretty amazing set. Finish by pressing back quickly past your waist. When the arms pass the shoulders, they realign to aim forward. Leave a Reply Cancel reply. The goal of the following arm stroke drills for butterfly is to develop a productive arm stroke that maximizes power and minimizes effort. However, it is not a hard style when you start breaking it down and focusing on parts of the stroke. I like this drill because it lets me work on my arm recovery and body rhythm without getting fatigued. This drill works on the recovery of the arms. Without deliberately doing so, your lever will not work well, and your feet will not react to the other actions of the stroke. In this position, your elbows are low and can drag through the water. They should stay high and firm throughout the stroke. Drill, Swim, Sprint - Butterfly Variant Workout Description: This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Position your hands so you are pushing it back and outward. Step 3: Continue practicing your one-arm butterfly arm stroke, accompanied by a rhythmic light dolphin action. My hands are aimed inward at the start of the stroke. Step 1: Push off the wall face down in the water, arms extended in front of your shoulders. Keep the arms parallel to the surface of the water. Here’s a quick drill we use with our age-group swimmers to teach a more stable body dolphin. The goal of the following drills for the butterfly body position is to develop a firm core, high hip body position for better balance and integration of butterfly actions. If they are not high, the leverage effect will be minimum. The path of the butterfly underwater arm stroke is similar to the freestyle arm stroke, only it is done with both arms simultaneously. Start again with a new breath. #1. There is very little forward motion produced by pressing outward. Rachel Roxx, Actress: Bad News Bitches 3. Name * … 4. If your elbows move first, you will not be in position to accelerate your hands to the end of the stroke. I don't feel like I am riding downhill when I balance on my chest. Feel your head lead your body downward toward the bottom of the pool. It is more accurately called simply the dolphin. Push off the wall for the butterfly. Your hands should enter at shoulder width apart or even wider, but not closer. The goal of the following recovery drills for the butterfly is to achieve a relaxed, direct, and well-aligned recovery for a better butterfly. I do not end up in the downhill position. Join Facebook to connect with Rachel Butter and others you may know. Your pinkie should leave the water first. This drill is not meant to be done for an extended time. Make sure you are not simply folding in half at the waist, but simply bowing your upper body forward. The dolphin uses a whip-like motion that starts high in the body, and moves down through the trunk, hips and legs, and ends up with the feet snapping down and up again. Repeat this extreme dolphin action several times, following a forward path that is at least four feet of deep. Try rotating your whole arm and shoulder forward to maintain the pinkie-up position. If your head is raised, your body won't aim toward the bottom of the pool. Make sure you are holding your elbows firm to start the stroke. Butterfly Belief Systems Teach before you train –do not reinforce poor mechanics Butterfly is a rhythm stroke not a power stroke The longer the distance the more the stroke depends of posture, line, balance and rhythm GOAL: Slow down less than your opponents It is greatly appreciated!! Achieve a downhill float. This means you will start your next stroke from a position of power. Remem- ber that the dolphin action should be generated high in the body, without exces- sive knee bend. Good. This means you are looking at the water during the inhale, not forward. The more forward momentum you produce, the less noticeable this will be. Then bow forward even more as you jump up and swing of your arms of y around forward. Learning to stabilize motion using the abdominals, Using abdominal muscles to maintain a straight spine, Feeling both natural and downhill body positions, Developing effective core tension and stability, Understanding the fluid nature of the dolphin, Experiencing the forward line of the dolphin, Understanding the full-body action of the dolphin, Feeling the transfer of power to the feet, Feeling the path of the butterfly arm stroke, Using correct hand pitch to maintain pressure on the water, Feeling the rhythm of the butterfly arm stroke, Practicing accelerating to the back of the stroke, Learning to maintain a pinkie up position, Creating an arch with your arms over the water, Using your chest and shoulders to recover, Finishing the recovery in a downhill position, Finishing recovery with your fingertips wider than your shoulders, Learning the timing of the butterfly breathing, Achieving the inhale at the high point of the stroke, Feeling the face return to the water before the hands, Learning to maintain a stable head position, Practicing looking down at the water while breathing, Using the natural wave to the stroke to breathe, Shifting to a downhill position after breathing, Feeling the hips as the center of the butterfly, Achieving a dolphin without independent leg action, Coordinating the arms, legs and breathing, Swimming butterfly with the water, not against it. 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