This is because both hands have done the stroke
and at this point are returning forward to start the next stroke
You probably already know that to make the hand return easier after the arm stroke
You need to improve the flexibility of your shoulders by doing dryland hand rotations
The majority of swimmers don't have good enough flexibility of the shoulders
and that's why, the hand return is so difficult for them
However, if you start doing rotations before getting into the pool to swim
over time, you'll find that your hand return has become much easier
While doing dryland exercises,
you can also do butterfly rotations leaning forward
as you can see in the video
This drill will imitate your hand return in the water
Remember to be relaxed when returning the hands forward
Also, don't turn your hands in the second part of the rotation
But keep your hands in the same position as in the end of the first part of the arm stroke
I will talk about the mistake that many swimmers do later in this video
In the first lesson we discussed
that rotation exercise with a rubber band
will help you to improve the flexibility of your shoulders
Remember to use an easy stretching band
Take a look at the swimmer in the video
while doing the exercise both shoulders rotate at the same time
Not one by one
For the next exercise you need to lay on the mat
and keep your hands near your legs
To start the exercise leave the back up as you do in the end of the arm stroke
Once it's done, you move your hands through the side and forward
At the same time you lower your back and leave the legs up
By doing this movement, you transfer your weight forward
This preserves the speed that you've gained and it will greatly ease your swimming
Once it's done,
you need to return your hands backwards
lower the legs down and lift up the back
By doing this exercise,
you will learn how to correctly do an important technical element
and your swimming will be smooth and easy
I will tell you how to do this movement in the water in the next lesson,
lesson number five
Dryland exercises and flexibility of your shoulders are crucial for correct hand return
By doing it on land, you can train the movements that are difficult to do in the water while swimming
The ease of your hand return will depend on how flexible your shoulders are
The more flexibility you gain in your shoulders
The easier it is for you to swim
The main goal of the hand return is to transfer the hands forward in order to start a new arm stroke
You already know that in butterfly the swimmer gains the maximum speed right after the arm stroke
However, it takes a lot of energy to perform the stroke
Therefore, correct and smooth movement of the body and legs will ease the work of the hands
While returning the hands forward, an important task for the swimmer
is to recover the arm muscles and to preserve the speed that they already have
During the arm stroke, you use your arms' muscles to perform the stroke
After the stroke, you return the hands forward
and the main point is to keep hands relaxed
and rotate only the shoulders for the hand return
Your hand and arm muscles should be relaxed to recover for the next arm stroke
Thus, the muscles perform the work in the water but in the air they recover
Some swimmers tries to return the hands to the forward position as fast as possible,
they throw the arms forward and keep them tense
By doing this, the muscles are always tense and they become tired very quickly
Another mistake which can be often seen,
is when swimmers stop and slow down the arm after an arm stroke
If you're not sure whether you have these mistakes
You can take a video of your swimming and compare it with the video of Alexander swimming in our lessons
This mistake occurs when the swimmer does the technical elements:
Arm strokes, kicks and body movements separately,
but not simultaneously, in other words, firstly the swimmer does an arm stroke
Then they do the breath
When the breath is done, they start to return their hands forward
The main reason for this mistake
is that the swimmer thinks about this element separately
This is why, their technique doesn't succeed
It is important to focus on performing all the elements with the correct technique
Firstly, the arm stroke
Then, immediately return the hands forward and at the same time take the breath
Once you start returning your hands forward without stopping after the arm stroke,
you will notice how much easy it is for you to swim
The hand return should start after straightening the arms after the arm stroke
and it should be done with straight and relaxed arms
Pay attention to the head position
From the third butterfly lesson, you learned the right position of the hand during the arm stroke
Let me remind you, your palm and inside part of the hand should be turned down
While the elbow and outer hand should be turned upwards
You should finish the arm stroke in this position
and for a correct hand return keep the hands in this position
Not turning them over in the air
This means that the thumb must be closer to the water surface than the little finger
Many amateur swimmers turn their hands during the return
which negatively affects the body position in the water
In this case, the shoulder and chest will open up and start directing upwards but not forward
Always remember to keep the hands in the same position as in the end of the arm stroke
While returning the hands forward, the swimmer should take a breath
For the correct breath, you should only lift your chin up
while keeping your back in a horizontal position with forward direction
In the end of the arm stroke, your back starts lifting up from the water to fly over water surface
Therefore, the back is above the water surface
and to breathe you don't actually need to do anything, but simply leave the chin up
You should start moving your chin up when finishing an arm stroke
Take a breath at the same time as returning the hands forward
and move your head down into the water before the hands enter the water in front of you
A common mistake is when a swimmers move not only they head up
but also the back and shoulders too
Doing this, a swimmer will rise to high above the water
Any additional movements up and down affect the swimming speed negatively
due to an increase in water resistance
Therefore, it is important to the smooth and effective movements to move forward
To train the horizontal position during the breath
You can swim taking a breath every second stroke
You must remember the body position you have when you don't breathe
and try to keep the same position during the breath
In the middle of the arm stroke
You should start breathing out the air you have stored in your lungs
in order to be ready to breathe in, after the arm stroke
After the breath, it is important to put your head back into the water before the hands enter the water
If you do as I suggest
Starting doing the breath immediately after the arm stroke
and returning relaxed hands to the forward position
You will have plenty of time to breathe in
and you will move the head down into the water at the right moment
The hand return should be done as far forward as possible
and the hands should enter the water at shoulder width
This will allow you to keep the speed, glide forward and get the right position for starting a new arm stroke
Also, think about stretching out your body and your movements in the water,
in order to achieve the long position that will help you with speed and glide
One mistake that is common is when swimmers put their hands into the water too widely
This slows down the speed and the hands position will be very bad for starting the next arm stroke
The arms are kept to white and such a position will not facilitate long and effective arm strokes
Gliding forwards also won't be possible
Therefore, to train correct butterfly technique
try to put your hands into the water at shoulder width
and as far as possible in front of you
At the moment, when hands enter the water, don't throw them into the water
Instead, slowly put them down
Often swimmers make the mistakes
that while returning their hands forward they try to move them as fast as possible
It makes the entire body tense and causes the hands to tire quickly
The hand return should be done with an average speed and with the relaxed hands
just a little bit above the water surface
How often do you like to breathe every stroke, every second or every third?
We'll discuss it in a later video
Like the video and subscribe to the channel!
You