SWIMMING IN AUSTRALIA – January-February 2004 Butterfly and PHOTOS 2 & 3 “WEIGHTLESS HANDS” The Weightless Hands Drill can help develop a feel for a proper body position during the Butterfly catch phase with the use of a couple of pull buoys. By Kerry O’Brien Photos by Michael Aron This article appeared in SWIM Magazine, Sep/Oct ‘03 A successful beginning to any stroke can only enhance the chances of finishing that stroke in the same manner. The opposite, however, also holds true. In discussing the front end or setup of a Butterfly stroke, there are two terms we will use. The first takes place during the recovery as the hands and elbows align with the shoulders. From this point, we want to focus on our hands lunging more forward than plunging down, simply put. Lunge, don’t plunge! Expending too much energy to drive the hands into the water will usually result in pushing the hands too deep, creating an over-undulation and leading to timing problems at the finish of the stroke. Use a soft, undulating motion to help press the head and chest between the shoulders while allowing the pull buoys to float the hands at the surface. Since you do not really drive the hips and kick very hard when doing the drill, it is not a very fast-moving lap. It is more important to feel where the hands should be in relation to the torso during this initial phase of the catch. So, practice this body dolphining at a smooth and relaxed temp. I like swimmers to have the ability to set their entry on the surface and have what we call Weightless Hands. Viewing competent Butterflyers in photos, video or in practice from underwater will show the head and chest falling between the shoulders below the catch phase of the stroke. This can only be accomplished by leaving the hands at or near the surface. PHOTO 1 PHOTO 4 … shows the same soft undulating motion with head and chest pressing below the shoulders— but without the use of buoys. I tell swimmers to try to keep their little fingers dry as they create this press and undulation from their chest. Find space in the lane and begin the drill by resting each hand on top of a buoy. From here, establish a balanced prone body posture on the surface. Practice one length of Weightless Hands with the buoys followed by one length without. Then incorporate this body posture in the catch

Butterfly and PHOTOS 2 & 3 “WEIGHTLESS HANDS” · Butterfly and PHOTOS 2 & 3 “WEIGHTLESS HANDS” ... Photos by Michael Aron ... disco twist into the waltz of the butterflies

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SWIMMING IN AUSTRALIA – January-February 2004

Butterfly and PHOTOS 2 & 3

“WEIGHTLESS HANDS”

The Weightless Hands Drill can help develop a feel for a proper body position during the Butterfly catch phase with the

use of a couple of pull buoys.

By Kerry O’Brien Photos by Michael Aron

This article appeared in SWIM Magazine, Sep/Oct ‘03

A successful beginning to any stroke can only enhance the chances of finishing that stroke in the same manner. The opposite, however, also holds true. In discussing the front end or setup of a Butterfly stroke, there are two terms we will use. The first takes place during the recovery as the hands and elbows align with the shoulders. From this point, we want to focus on our hands lunging more forward than plunging down, simply put. Lunge, don’t plunge! Expending too much energy to drive the hands into the water will usually result in pushing the hands too deep, creating an over-undulation and leading to timing problems at the finish of the stroke.

Use a soft, undulating motion to help press the head and chest between the shoulders while allowing the pull buoys to float the hands at the surface. Since you do not really drive the hips and kick very hard when doing the drill, it is not a very fast-moving lap. It is more important to feel where the hands should be in relation to the torso during this initial phase of the catch. So, practice this body dolphining at a smooth and relaxed temp.

I like swimmers to have the ability to set their entry on the surface and have what we call Weightless Hands. Viewing competent Butterflyers in photos, video or in practice from underwater will show the head and chest falling between the shoulders below the catch phase of the stroke. This can only be accomplished by leaving the hands at or near the surface.

PHOTO 1 PHOTO 4

… shows the same soft undulating motion with head and chest pressing below the shoulders—but without the use of buoys. I tell swimmers to try to keep their little fingers dry as they create this press and undulation from their chest. Find space in the lane and begin the drill by

resting each hand on top of a buoy. From here, establish a balanced prone body posture on the surface.

Practice one length of Weightless Hands with the buoys followed by one length without. Then incorporate this body posture in the catch

Page 2: Butterfly and PHOTOS 2 & 3 “WEIGHTLESS HANDS” · Butterfly and PHOTOS 2 & 3 “WEIGHTLESS HANDS” ... Photos by Michael Aron ... disco twist into the waltz of the butterflies

SWIMMING IN AUSTRALIA – January-February 2004

phase into one length of your regular Butterfly swimming as shown in…

PHOTO 5

This brings you back to where you dropped off your buoys. Completing one more cycle of these three lengths will be a good warm-up for any upcoming sets that will require Butterfly stroking. The Weightless Hands Drill is just one more piece to the puzzle of turning your disconnected disco twist into the waltz of the butterflies. Shall we dance? Kerry O’Brien is the Head Coach of Walnut Creek Masters in northern California.