Butterfly Catch Drills: Improving Stroke Power and Efficiency

The butterfly stroke is known for its graceful rhythm and explosive power — and at the core of that power lies the catch phase. The catch is the critical moment when the swimmer "grabs" the water to generate propulsion. Without a strong and efficient catch, even the most powerful kicks or smoothest body undulation will fall short.

In this article, we’ll explore why the butterfly catch is so important and introduce targeted drills to help swimmers improve stroke power, feel for the water, and overall efficiency.

🧠 Why the Catch Phase Matters in Butterfly

The catch sets the stage for the entire pull. Done correctly, it allows swimmers to:

• Maximize propulsion

• Maintain rhythm and timing

• Reduce shoulder fatigue

• Improve stroke tempo

In butterfly, both arms perform the catch simultaneously, requiring coordination, strength, and timing to avoid overloading the shoulders or losing momentum.

🏊‍♂️ 6 Butterfly Catch Drills to Improve Power and Efficiency

1. Sculling Drill (Front Scull Position)

Purpose: Enhance feel for the water and develop a stronger initial catch.

How to Do It:

• Float face-down with arms extended in front, elbows slightly bent.

• Move your hands in a small side-to-side motion, pressing against the water.

• Focus on engaging forearms and feeling pressure on the palms.

✅ Benefits: Teaches a high-elbow position and early vertical forearm (EVF) awareness.

2. One-Arm Butterfly Drill

Purpose: Isolate and perfect the catch with one arm while maintaining body rhythm.

How to Do It:

• Swim butterfly using only one arm (switch arms every 25m).

• Keep the other arm at your side.

• Focus on a clean entry, high elbow catch, and strong pull with the active arm.

✅ Benefits: Develops symmetry, catch control, and body timing.

3. Fingertip Drag Drill

Purpose: Reinforce high elbow recovery and correct hand entry position for a solid catch setup.

How to Do It:

• Swim butterfly slowly, dragging your fingertips along the water surface during recovery.

• Enter with fingers first, directly in front of the shoulders.

✅ Benefits: Encourages proper hand entry and smooth transition into the catch phase.

4. Resistance Band Pulls (Dryland)

Purpose: Build strength and muscle memory for a powerful underwater catch.

How to Do It:

• Attach resistance bands to a wall or anchor point.

• Mimic the butterfly pull pattern with both arms.

• Focus on initiating the pull with high elbows and driving the water backward.

✅ Benefits: Strengthens lats, shoulders, and improves technique away from the pool.

5. Butterfly Catch-Up Drill

Purpose: Emphasize timing and underwater pull mechanics.

How to Do It:

• Start in streamline position.

• Perform one full stroke at a time, pausing briefly in front before beginning the next.

• Focus on a clean, high elbow catch and full extension before initiating the pull.

✅ Benefits: Reinforces catch timing and stroke rhythm.

6. Paddle Pull Drill (Without Recovery)

Purpose: Build strength and improve catch awareness.

How to Do It:

• Swim butterfly using hand paddles.

• Skip the recovery phase — pull through and reset your hands under water.

• Keep kicks going to maintain forward motion.

✅ Benefits: Trains stronger catch phase and hand pressure awareness.

🔁 How to Incorporate These Drills Into Training

Try adding 1–2 catch-focused drills into your weekly butterfly sets:

🏁 Sample Drill Set:

Warm-Up:

2x100 Butterfly as 25 drill / 25 swim

Drill Set:

4x25 Sculling Drill

4x25 One-Arm Butterfly Drill (2 each arm)

4x25 Butterfly Catch-Up Drill

Main Set:

6x50 Butterfly @ moderate pace, focus on catch power and timing

Cool Down:

100 Backstroke or Freestyle Easy

💡 Pro Tips for an Effective Catch

• Enter with fingertips first, shoulder-width apart

• Keep elbows high and wrists slightly below elbow level during the catch

• Feel the pressure of the water — don’t rush the pull

• Avoid sweeping wide — pull straight back under the body for maximum efficiency

• Coordinate catch with kick to maintain flow and rhythm

🏁 Final Thoughts

The butterfly catch is the foundation of power and speed in the stroke. Without it, your energy is wasted and your efficiency drops. By practicing the drills above regularly, you’ll not only build a stronger pull, but also develop better water feel, control, and endurance.

Whether you're a competitive swimmer or a coach looking to improve your athlete's butterfly, catch-focused drills are essential to reaching the next level.