Swimming
Technique
Butterfly — Two-Kick Timing
Swimming drill for technique training sessions
Isolates the two-kick butterfly timing to develop synchronisation between kick and pull.
What This Drill Improves
This swimming drill is best for advanced players who need focused work on technique. It works well with 6 players and can be adjusted by changing the space, pressure, or scoring rules.
Setup
Swimmers in lane. 6×25m butterfly at 70% effort.
Instructions
- Focus on two distinct kicks per stroke cycle.
- First kick: as hands enter the water.
- Second kick: as hands exit (power phase).
- Pause in full extension — feel the glide. 4×25m isolation, 2×25m full butterfly.
Coaching Points
✓ Hips drive the kick — not just the feet.
✓ Don't rush the cycle — the glide is efficient.
✓ Arms pull wide to narrow — pull like a key hole.
Common Mistakes to Watch For
- Players losing focus on the main coaching point.
- The drill area being too large or too small for the group.
- Progressing the drill before the basic pattern is clean.
Progressions: Make It Harder
→ Single-arm butterfly — right only then left only.
→ Two-stroke, one-breath pattern.
→ 100m butterfly at pace — transfer the timing.
Regressions: Make It Easier
Reduce the number of defenders or make pressure passive for the first few rounds.
Increase the playing space so players have more time to make decisions.
Want to add drills directly to a session plan?
View Premium