Butterfly single-arm pull with a kickboard

The “Butterfly single-arm pull with a kickboard” is a drill commonly used in swimming to refine technique and build strength in the butterfly stroke.

Here’s how it’s typically performed:

Equipment:

You’ll need a kickboard for this drill.

Starting Position:

Hold the kickboard out in front of you with both hands, keeping your arms extended.

Butterfly Pull:

Begin by executing a butterfly pull. Release one arm from the kickboard and execute a single-arm pull with the other arm. Focus on maintaining a strong, fluid motion as you pull your arm through the water.

Kick:

After completing the butterfly pull, perform two butterfly kicks while holding onto the kickboard. Keep your body position relatively flat and streamlined.

Breathing:

  However, in a full butterfly stroke, swimmers typically lift their head to breathe during the arm recovery phase.

Repeat:

After completing the single-arm pull, bring that arm back to the starting position on the kickboard and repeat the sequence, alternating arms for each pull.

This drill helps swimmers develop a strong and coordinated butterfly stroke by breaking down the stroke into its key components: the pull and the kick. It also emphasizes balance and stability in the water, particularly when performing the single-arm pull while holding onto the kickboard.