Proper Timing of the Butterfly Undulation

Let’s talk about the timing of undulation; right after hand entry, the hips are at their highest points, so right up to the hands and through up top. At the end of the recovery into the pull, your hips are going to be at your peak, and then from there as a swimmer starts their pull their hips eventually start dropping down. The hips drop down pretty much at the same speed as the pull is so the pull slows the hips and will drop down slower. People with fast hips will drop down quicker. The hips hit the lowest point about two-thirds of the way through the pull. If there’s a breath includes saying you’re breathing during that pulling stroke. Then, when the breath happens or when you come out and you get that oxygen in your mouth that is the lowest point. If the breath doesn’t happen in about two-thirds of the way through the pull, it’s basically at your belly button when you’re going to have your hips sinking at their lowest point. The moment that the hips start transitioning from the high to the low point and going back up is at the end of the pull then you get the arms around for the recovery. So we’ve done a Butterfly Pull webinar and we’ve also done a Butterfly Kick webinar. When you couple your second kick well with the very end of the pull and allows arms to throw forward into the recovery. If you don’t couple those well, then the recovery becomes more of a forced recovery, or you’ll get swimmers who are not capable of getting their hands or arms out fully out of the water. A lot of times that you see that in age groupers just by lack of strength. But if you have the strength and you don’t have the technique you’re still going to see the same outcome. So as you are throwing your hands forward hopefully with that nice second kick helps. You’re going to see that a swimmer is then swinging your hips back up towards the surface and they’re going to throw their head down to make sure that that final portion of that motion allows the hips to pop through the surface of the water. I picked these three pictures because I felt they were a good depiction of the progression of a flash stroke. You can see here that this girl had just entered her hands into the water, so she moves down slightly and her hips are going to come up just a tad bit more which is going to put her hips at the lowest point that if she pulls down and continues to pull down, she breathes and she drops her hips to their lowest point so there’s gonna be a big difference between hips here versus hips here. And then at the very, very end through the recovery you can see that she’s throwing her hands around hips are still under the surface of the water but they’re going to wait until she gets back to this point again where the head is going down, hips will pop up and restart that whole cycle.