Butterfly

Pull-ups (variations): Strengthens lats and back for a powerful pull.

Straight-Arm Pull-Downs (bands/cords): Mimics the underwater pull.

Straight-Arm/Wide-Grip Pulldowns: Targets the lats, which are essential for driving the arms through the water.

Reverse Flys: Targets the rear deltoids and helps pull the shoulder blades together, crucial for a smooth recovery

Single-Arm Butterfly: Swim with one arm while the other remains extended in a streamline position. This isolates the arm stroke, allowing you to focus on the pull, proper hand entry, and coordinating your breath and undulation without the complexity of both arms moving at once.

Snow Angels (with Kickboard): Place a kickboard under your torso for support. With your arms extended behind you (palms to the sky), sweep them forward over the water and back down to your sides. This reinforces the correct sweep pattern and recovery.

Flow Drill: Push off the wall in a streamline position. Press your chest down into the water, letting your hips rise naturally, while your head remains neutral. This teaches the essential "wave" motion required for butterfly without the distraction of a full arm stroke.

Jump Squats: Perform a standard squat and explode upward into a jump, landing softly to build quadriceps and glute strength.

Box Jumps: Increases vertical power, directly supporting the kick drive..

Ankle Circles & ABCs: Drawing letters or circles with your feet improves range of motion, allowing for a more effective "whip" in your dolphin kick.

Skate Drill: Swim with both arms extended forward in a "superman" position, performing kicks while maintaining a low, horizontal body profile. This drill helps you stabilize your body position and learn to breathe without disrupting your momentum. .

Kickboard Dolphin Kick: Use a kickboard to isolate your legs. This helps you concentrate on the "flick" of your feet and maintaining a continuous, powerful kick driven by your hips. Keeping your feet together is crucial.

Vertical or Underwater Dolphin Kicking: Practicing dolphin kicks underwater or in a vertical position forces you to rely on core engagement and hip drive. This builds the endurance and strength needed for efficient propulsion.