has coached National Age Group record holders and Olympic Trials finalists
In Mega Drills for Butterfly, Coach Stickles presents over 20 efficient yet unique drills for training the butterfly. These drills focus on critical phases of the stroke including proper body position, kick timing, the catch, the pull phase, exit and recovery. The overall combined goal of the drills is that of increasing stroke efficiency and assist in conditioning for the butterfly stroke.
Create a minimal outsweep
In the butterfly pull, it is important to create a downward motion with the hands after entry, keeping the elbows as high as you can throughout the duration of the pull, ending in a triangle hand position at the end of the pull. Press back, out and around on the pull in get the hands through the recovery position and back into the catch phase of the stroke.
Maintain a low chin position during a breath
During the breathing phase of the pull, having proper body position can is established by skimming the chin on the surface of the water and stick the neck out. Fixate the eyes on the surface of the water, so the head enters the water slightly before the hands. Dolphin Dive drill works on fast hands, staying flat in relation to the surface and proper breathing technique.
Double Kick/Dolphin kicking
The first kick sets up the propulsive phase of butterfly or the pulling phase. The second kick sets up the recovery phase of the stroke. In the "5 dolphin kicks, 2 pulls" Coley demonstrates a drill that focus on the timing of the kicks AND the timing of the transition from underwater fly kick to a breakout.
Mixed in with many new unique and creative drills are several modified versions of drills that many swimmers and coaches will already be familiar with. Stickels clearly explains the purpose of the drill, lists common mistakes swimmers make, and points out very subtle corrections that each of his demonstrators could make, leading to increased understanding for you of every level.
55 minutes (plus 17 minutes of Individual Medley technique). 2013.