Master the Butterfly Drill: Pause, Undulate, and Stroke Technique

Phase 1: Mastering the Undulation (P+U+P+U/No Stroke)

The goal here is to isolate the body wave, which is the engine of the butterfly. Focus on the rhythm: Pause (P), Undulate (U), Pause (P), Undulate (U), and then a full stroke (which we will add later).

Key Focus Points for Undulation

• GO SLOW! Do not rush this drill. Quality over speed is key.
• The Pause (P): Maintain a solid float on the surface. Keep your arms straight and extended above your shoulders, and ensure your head remains in line with your spine, looking down.
• Undulation (U): This is the core body wave. Start by pressing your chest down into the water, allowing the motion to roll through your hips and legs. 💡PROTIP: It is crucial to NOT use your head movement or over-exaggerate your kicks. The body roll/undulation should very slightly PULL the body through the water.
• Remember: Undulation is a full-body wave, not just a kick.
• After each undulation, pause for a count of three seconds before repeating the cycle.

Phase 2: Adding the Stroke (P+U+P+U/Stroke)

Once you feel comfortable with the undulation, it's time to integrate the arm pull. Remember that the last portion of the cycle is both an undulation AND a powerful stroke.

• Begin the cycle with a strong body undulation, pressing your chest down into the water.
• As the body presses down, press your hands forward and into the proper butterfly catch position. Focus on pulling through the water.
• Breathe during the pauses (P). Always return to a solid, balanced float/balance position before beginning the next undulation cycle.