How to Perform a Butterfly Start?

Introduction

A strong butterfly start is key to building momentum and setting up for a powerful swim. The butterfly start involves explosive strength, precise body positioning, and a smooth transition into the first stroke. This guide provides step-by-step instructions to help you master each phase of the butterfly start, from launch to glide and transitioning seamlessly into the stroke.

1. Position Yourself Correctly on the Blocks

A balanced stance on the starting blocks helps you launch with maximum power.

Tip: Choose a Track Start or Two-Footed Stance

• Use either a track start (one foot forward, one back) or a two-footed stance (both feet together). Both options provide stability and power, but choose whichever feels most comfortable.
• Quick Tip: For a track start, place your dominant foot at the front, close to the edge of the block for more control.

Tip: Bend Your Knees and Engage Your Core

• Lower your hips slightly by bending your knees, and engage your core for a stable, explosive launch.
• Quick Tip: Lean forward slightly, keeping your head in line with your spine. This position helps create forward momentum as you push off the block.

Tip: Grip the Block or Bar Firmly

• Hold the block or bar with both hands, shoulder-width apart, keeping your arms slightly bent but relaxed.
• Technique: Avoid gripping too tightly; a firm but relaxed hold lets you react faster when the signal sounds.

2. Execute an Explosive Push-Off

An explosive push-off maximizes forward speed and sets you up for a streamlined entry.

Tip: Drive Powerfully with Your Legs

• Extend both legs quickly and forcefully when pushing off the block, focusing on an explosive launch.
• Quick Tip: Engage your glutes, legs, and core to push with maximum power, ensuring a strong start.

Tip: Use Your Arms to Propel Forward

• Swing your arms forward as you launch off the block, bringing them close to your ears in a streamlined position above your head.
• Technique: Keep your arms straight and aligned with your body to minimize drag and ensure a smooth entry.

3. Focus on Streamlined Body Position in the Air

Maintaining a streamlined position reduces drag and helps carry speed into the water.

Tip: Keep Your Head Between Your Arms

• Align your arms with your head as you enter the water, with your hands close together in a streamlined shape.
• Quick Tip: Look slightly down, keeping your head between your arms for a clean entry into the water.

Tip: Point Your Toes and Extend Your Legs

• Straighten your legs and point your toes behind you, keeping your body as straight as possible.
• Technique: Engage your core to prevent bending at the waist, which can increase drag and slow you down.

4. Angle Your Entry for an Effective Glide

A precise entry angle sets you up for a smooth glide phase that maintains speed and prepares you for the first stroke.

Tip: Aim for a Shallow Entry Angle

• Enter the water at a 20-30 degree angle to avoid going too deep, which can slow down your transition into the butterfly stroke.
• Quick Tip: A shallow entry allows you to glide just below the surface, helping you maintain speed and avoid losing momentum.

Tip: Keep Your Body Tightly Streamlined Underwater

• Extend your arms forward, legs together, and toes pointed as you enter the water, holding this streamlined position as you glide.
• Technique: Squeeze your arms and legs together, focusing on maintaining a streamlined position for the best results.

5. Use a Strong Dolphin Kick During the Glide

The dolphin kick propels you forward and helps you maintain speed during the glide phase.

Tip: Perform a Compact, Controlled Dolphin Kick

• Use a single, strong dolphin kick just after you enter the water to continue your forward momentum.
• Technique: Start the kick from your core, making it compact and controlled to avoid breaking your streamlined position.

Tip: Avoid Multiple Kicks if Possible

• In butterfly starts, one powerful dolphin kick is usually enough. Extra kicks may break your streamline and slow you down.
• Quick Tip: Focus on a single, effective kick to maximize speed and prepare for the transition into your stroke.

6. Transition Seamlessly into the First Stroke

The transition from glide to stroke is crucial in butterfly, as it helps you maintain momentum and set the rhythm for the swim.

Tip: Begin Your First Pull After Your Glide Slows

• Start your first stroke as your glide momentum decreases. This timing helps maintain speed into your first butterfly stroke.
• Quick Tip: Avoid beginning your stroke too early, as this can cause unnecessary drag and reduce your speed.

Tip: Focus on a Powerful, Extended First Stroke

• Reach forward with both arms for a strong, wide pull to initiate your first stroke. This helps establish your rhythm and build momentum.
• Technique: Drive your body up toward the surface with your first stroke, using your core to control the motion and set up for the breathing rhythm.

Conclusion

Mastering the butterfly start requires a strong push-off, a streamlined body position, and a smooth transition from the glide into the first stroke. By focusing on each phase of the start—from positioning on the blocks to timing the first stroke—you’ll set yourself up for an effective, fast start that maintains momentum into the butterfly. Regular practice and attention to these details will refine your start technique and improve your overall butterfly performance.

FAQs

1. How can I improve my push-off power for the butterfly start?
   • Strengthen your legs and core with exercises like squats and plyometrics. Practicing explosive movements, such as box jumps, can also help improve push-off power.
2. What is the ideal angle for entering the water?
   • Aim for a 20-30 degree angle to stay shallow and maintain momentum without diving too deep, which is essential for a quick transition into the first stroke.
3. When should I begin my first butterfly stroke?
   • Start your first stroke as your glide begins to slow. Proper timing allows you to transition smoothly from the glide to the stroke without losing speed.
4. How many dolphin kicks should I do during the glide?
   • Typically, one powerful dolphin kick is effective in butterfly starts. Additional kicks may disrupt your streamline and reduce momentum.
5. Why is my start slowing down before my first stroke?
   • You may be diving too deep or losing streamline during the glide phase. Focus on maintaining a shallow angle, a streamlined body, and a strong dolphin kick to keep your speed.