The Right Way to Teach Butterfly Stroke to Young Swimmers

The butterfly stroke is one of the most challenging yet rewarding strokes for young swimmers to learn. Known for its powerful dolphin kicks, fluid arm movements, and rhythmic breathing, butterfly requires strength, coordination, and timing.

Teaching butterfly to young swimmers should focus on breaking the stroke into smaller, manageable steps, using fun drills and positive reinforcement. This guide outlines the best techniques, drills, and progressions to help young swimmers learn butterfly the right way—without frustration!

1️⃣ Start with the Basics: Body Position & Streamline

Before teaching the arms and kick, young swimmers need to master body position and streamline.

✅ Key Teaching Points:

✔️ Head in Neutral Position – Look slightly forward, but not too high.

✔️ Body Flat & Hydrodynamic – Encourage a long, streamlined body position.

✔️ Hips High – Avoid sinking hips, which cause drag.

✔️ Tight Streamline – Keep arms locked overhead when gliding.

🔥 Drill: Streamline Glide Drill

• Push off the wall in streamline position and glide as far as possible before starting any movement.

• Helps swimmers understand balance and water resistance before adding the butterfly motion.

2️⃣ Master the Dolphin Kick First

The dolphin kick is the foundation of butterfly. It generates propulsion and rhythm for the entire stroke.

✅ Key Teaching Points:

✔️ Kick from the Hips – Avoid kicking from the knees only.

✔️ Two Kicks Per Stroke Cycle – One big kick for power, one small kick for rhythm.

✔️ Ankles Should Be Flexible – Point the toes to maximize power.

🔥 Drill: Kickboard Dolphin Kicks

• Hold a kickboard and practice small, continuous dolphin kicks.

• Focus on keeping the legs together and kicking smoothly.

🔥 Drill: Underwater Dolphin Kick

• Push off the wall and do dolphin kicks underwater.

• Helps develop core strength and rhythm.

3️⃣ Introduce Butterfly Arm Movements Separately

Many young swimmers struggle with coordinating their arms and legs at first. Teaching arms separately helps build muscle memory.

✅ Key Teaching Points:

✔️ Arms Enter Shoulder-Width Apart – Avoid crossing over.

✔️ Elbows Stay High During the Pull – Helps create a strong catch.

✔️ Arms Move in a Circular Motion – Pull out, down, and sweep inward.

✔️ Hands Recover Low Over the Water – Avoid excessive height.

🔥 Drill: Single-Arm Butterfly

• Swim butterfly using one arm at a time, keeping the other arm at the side.

• Helps swimmers focus on entry, pull, and recovery mechanics.

🔥 Drill: Butterfly with Freestyle Recovery

• Swim butterfly pulling motion but use freestyle arms for recovery.

• Reduces strain and allows focus on underwater pull.

4️⃣ Teaching Proper Breathing Technique

Butterfly breathing must be quick and controlled to maintain rhythm.

✅ Key Teaching Points:

✔️ Breathe Every Two Strokes – Reduces fatigue and maintains stroke flow.

✔️ Keep Chin Low – Avoid lifting the head too high, which disrupts balance.

✔️ Exhale Underwater – Helps avoid breath-holding, which tires swimmers quickly.

🔥 Drill: Butterfly Breathe Every 3 Strokes

• Encourages head positioning and controlled breathing.

• Helps prevent excessive head movement that can slow swimmers down.

5️⃣ Combine Arms, Kick & Breathing for Full-Stroke Butterfly

Once swimmers are comfortable with each part of the stroke separately, they can begin combining them into a full butterfly stroke.

✅ Key Teaching Points:

✔️ Follow the 2 Kicks, 1 Pull Rhythm – One kick before arms enter, one kick as arms recover.

✔️ Keep the Stroke Fluid – No pauses between movements.

✔️ Focus on Endurance, Not Speed – Start with short distances (25m) to build technique.

🔥 Drill: Butterfly with Fins

• Adds extra propulsion, helping swimmers feel the proper rhythm of the stroke.

• Boosts confidence in coordinating arms, kick, and breathing.

🔥 Drill: 3-Stroke Butterfly, Then Glide

• Swim 3 strokes of butterfly, then glide for a few seconds.

• Helps swimmers develop stroke control and avoid unnecessary fatigue.

6️⃣ Use Fun Games & Challenges to Keep Swimmers Engaged

Young swimmers learn best when lessons are fun and interactive.

🎯 Butterfly Race with Fins – Encourages stroke power and fun competition.

🎯 Dolphin Dive Challenge – Swimmers race underwater with dolphin kicks, helping build core strength.

🎯 Underwater Bubble Breaths – Helps improve breathing control and relaxation.

🔥 Tip: Keep feedback positive and encouraging—focus on small improvements rather than perfection.

7️⃣ Sample Butterfly Progression Plan for Young Swimmers

Week	Focus Area	Key Drills
Week 1	Body Position & Streamline	Streamline Glide Drill
Week 2	Dolphin Kick Basics	Kickboard Dolphin Kicks, Underwater Dolphin Kick
Week 3	Butterfly Arm Technique	Single-Arm Butterfly, Butterfly with Freestyle Recovery
Week 4	Breathing Technique	Butterfly Breathe Every 3 Strokes
Week 5	Full Stroke Coordination	Butterfly with Fins, 3-Stroke Butterfly Then Glide
Week 6	Endurance & Fun Challenges	Butterfly Race with Fins, Dolphin Dive Challenge

🔥 Tip: Progress at each swimmer’s pace—some may need more time to develop coordination.

Final Takeaways: How to Teach Butterfly to Young Swimmers

✅ Break the Stroke into Steps – Teach body position, kick, arms, and breathing separately.

✅ Focus on Technique, Not Speed – Ensure proper form before increasing distance.

✅ Use Drills & Fun Challenges – Make learning butterfly engaging and enjoyable.

✅ Encourage Relaxation & Fluidity – Avoid stiff, robotic movements.

✅ Be Patient & Positive – Butterfly takes time to master!

With the right approach, drills, and encouragement, young swimmers can develop a smooth, powerful butterfly stroke—while having fun in the process! 🏊‍♂️✨