How to improve your Butterfly | Tips, Drills & Technique with Olympic Champion Stephanie Rice.

Butterfly. The key to good butterfly is all about rhythm. So there's two points I want you to think about. The first one is keeping those elbows high as they pull underneath your body. Try and pull them right underneath the middle of your torso and all the way back, push back with power so your arms have good momentum coming out of the recovery. The second point is really having good power in those legs. It's all about the rhythm. So really keep that kick. You wanna have a two beat kick, two kicks to one arm pull. So really keep that power up in the legs, pull your arms all the way through and this will definitely help you swim a more comfortable butterfly. Butterfly kick. A really great way to practice butterfly kick is doing it on your side with one arm out in front and the other one resting beside your leg. This is really gonna test your core. So I really want you to keep your abs on tight and focus on moving your hips forwards and backwards, almost like you're doing the worm. But I want all the movement to come from your abs and your legs. Don't move your head and your upper body and really keep those abs on tight. Butterfly speed drill. This drill is all about getting really fast pacing in the arms. You're going to be doing normal butterfly arms and freestyle legs. You're going to be keeping your head out of the water the whole time as best as you possibly can. This is gonna be really challenging. So I only want you to do this for 15 meters, but I really want you to focus on getting some good fast pacing in the arms, really powerful kicking in the legs and this will really help with powerful butterfly swimming. Underwater kicking. This is probably the most important part of swimming and it's the easiest way to improve your speed and your times. Really want you to focus on having a really tight streamlined position in the water. Your whole body wants to be locked on, abs on tight and really kicking with the legs. Underwater kicking is where you do dolphin kick. So as we spoke about in the kicking videos, I really want you to focus on kicking from the hips, really engaging your hamstrings and your quads, keeping your upper body as still as possible and really locking in the abs. Get lots of power in those legs and make sure you don't go any further than 15 meters.