Same as above but this time carrying your fins.įourth 50. Same as the first 50 but this time carrying your pull buoy straight overhead – arms at right angles to the water surface. Leave your bottle at the end of the pool and sprint 25 fly. The bottle should be pointed straight up to the sky and your arms at right angles to the water. A 25 fly kick on your back carrying your water bottle with both hands and straight arms. Lots of variations of this drill but I like Susie O’Neill’s version best.ĥ x 50 fly on 1:30 as (25 kick on your back / 25 sprint) – short course pool.įirst 50. Get a flowing rhythm going – Power On/ Power Off/ Power On/Power Off/Power On/Power Off…….you will be amazed how well this works! ** Power Off (as your hand – little finger first) exits the water. As you complete the one-arm fly, say to yourself: Do slow motion, one-arm fly with the resting arm by your side. But, as soon as your arms leave the water, it’s Power Off – long, loping, relaxed, easy arms in recovery. When your arms are under the water, it’s Power On – feel, catch then pull with power and acceleration. Without doubt the single most important concept in fly. The aim is to keep a strong, even, flowing kicking movement throughout the drill, particularly the first and last kicks after and before you rotate to a new position. Kick six kicks on your back, rotate to your left side and kick six kicks on your side, then rotate over to your tummy and kick six kicks on your front and rotate over again to your right side for another six kicks. Your triceps are located on the back of your upper arm and wrist flexors are on the inner part of the lower arm.The trick to a great fly kick is to learn to kick with strong, flowing, even power and rhythm in both directions. The long head of the biceps brachii is located on the outer portion of your upper arm while your brachialis muscle is underneath your biceps, close to your elbow.
Stabilizers in the butterfly exercise are the long head of the biceps brachii, brachialis, triceps brachii and the wrist flexors. Stabilizer muscles are those that contract without moving significantly during the exercise. If you sweep your hand from your chest below your collarbone, to your shoulder and then to the inner crook of your elbow, you have just touched the synergist muscles in the butterfly. These muscles are found on the front portion of your shoulder and arm. Three synergist muscles work with your sternal pectoralis major to complete the butterfly exercise: the clavicular pectoralis major, anterior deltoid and the short head of the biceps brachii or simply biceps. The synergist muscles in an exercise help to support the major working muscle group. This muscle makes up most of your chest wall and not only adds definition to your chest, it also works with the shoulder muscles and joint to rotate the arm inward and outward.
The chief muscle worked during the butterfly exercise is the sternal portion of the pectoralis major, according to, a physical therapy and training website. Perform 10 to 12 repetitions, rest for 30 seconds and repeat for one to two additional sets. Slowly open your arms to return to your starting position. Maintain your arm form as you bring the weights in toward the center of your body, stopping just before your weights touch each other. Your palms should face the wall in front of you. Your elbows should have a slight bend to them as if you are hugging a large, round object. Hold a dumbbell in each hand with your arms extended to your sides, even with your shoulders.
You can complete the exercise while sitting or lying on a inclined or flat weight bench. The butterfly exercise can be performed using no weights, dumbbells, a cable machine or a pec deck, an exercise machine that has two handles that move in an arc toward your chest.
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