Dryland Training Exercises for Butterfly

Last Updated on March 22, 2024 by admin

**Many competitive butterfly swimmers regularly undertake dryland/land training**

In this article, we’ll provide specific dryland training exercises for butterfly, that swimmers can perform at home without specialist equipment.

The benefits of dryland training exercises for butterfly

Many competitive butterfly swimmers regularly undertake dryland/land training.

This helps them to gain additional benefits beyond those that can be achieved by training in the water alone.
These include increased power, strength, endurance, speed, and coordination.
Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalance caused by poor stroke technique or overuse.
The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

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We have included some specific butterfly exercises that swimmers can incorporate into their dryland/land training programme.

Warm-up exercises

An effective warm-up can provide a swimmer with many benefits. These include,

Increasing the swimmer’s muscle temperature can help reduce the chances of muscle or tendon injuries.
It can help increase the flexibility of the muscles, helping them become more efficient and powerful.
It can help prepare the swimmer’s nervous system, making them more efficient and quicker to react.
An effective warm-up can help to ensure that the swimmer’s cardiovascular system is prepared for the body’s increased demands for blood and oxygen.
Swimmers should ensure they have warmed up correctly and should ideally include exercises such as jogging on the spot, leg swings and skipping in their warm-up routines.

Dryland training exercises for butterfly

Straight arm Y, W and T lifts

The straight arm Y lift - side view a great dryland training exercise for butterfly — **The straight arm Y lift – side view**

These are excellent exercises for adding stability and flexibility to the shoulder muscles.

How to perform straight arm Y, W and T lifts

The swimmer starts these exercises lying flat on the floor in a prone (face down) position.

Ideally on a soft surface such as a gym mat or carpet.
The front of their feet should be on the floor in a pointed (plantar flexion) position.
The Y straight arm lift, the swimmer should fully extend their arms past their head and position them in an over shoulder-width apart position, forming a Y shape.

The straight arm Y lift - overview, a great dryland training exercise for butterfly — **Y lift – overview**

The W straight arm lift, the swimmer should bend their arms at 90 degrees, forming a W shape, with their arms and head.

The straight arm W lift - overview, a great dryland training exercise for butterfly — **W lift – overview**

The T straight arm lift, the swimmer should fully extend their arms level with their shoulders, forming a T shape, with their arms and body.

The straight arm T lift - overview — T lift – overview

For these exercises

The swimmer should engage their core (see how to engage the swimming core below)
They should only raise their arms for far as possible.
They should ensure that they don’t lift their head or arch their back.
The swimmer should hold the raised position for a second or two, before returning to the start position.
Beginners should perform this exercise 8 to 10 times with 2 to 3 reps.

Variations

Once mastered the swimmer can perform both the Y, W and T straight arm lifts alternately.

The standard push-up

This is a classic dryland training exercise. They are excellent for strengthening the swimmer’s chest, triceps and shoulders.

How to perform a standard push-up

The swimmer starts this exercise lying flat on the floor in a prone (face down) position.

They should ensure that their weight is on their chest.
Their hands should be palms down on the floor.
They should be approximately shoulder-width apart and placed next to their shoulders.
The swimmer’s feet should be together, with the balls of their feet touching the floor.
They should ensure that their body is parallel to the floor during this exercise.
The swimmer raises their body by fully extending their arms.
The swimmer’s body should be supported by their hands and the balls of their feet.
They should engage their core (see how to engage their swimming core below)
The swimmers should then lower themselves back to the start position in a controlled manner.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

Push-up variations

The wide push-up adds extra resistance to a standard push-up.

This is performed in the same way as the standard push-up (see above)
But for this exercise, the swimmer places their hands wider than shoulder-width apart.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

The pike push-up also adds extra resistance to a standard push-up.

For this exercise, the swimmer places their hands shoulder-width apart.
The swimmer then adopts the standard push-up start position (see above)
The swimmer then raises their hips, so their body is in an upside-down V shape, at an approximate 90 degrees angle.
They should ensure that they keep their arms and legs straight.
They then perform a push-up by bending at their elbows until the top of their head nearly touches the floor.
The swimmer should then extend their arms allowing them to return to the start position in a controlled manner.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

The upward-facing dog pose

Purpose: To develop a swimmer’s flexibility by stretching their core and chest muscles.

How to perform the upward-facing dog pose

The swimmer starts this exercise by laying on the floor in a prone position.

They place their hands next to their shoulders.
The swimmer then starts a press-up style extension of the arms, to lift themselves up.
They should fully extend their arms until their upper body and thighs come off the floor.
Finally, they tilt their head back, arch their back and ensure that the backs of their feet are on the floor.
The swimmer stays in this position while they take five deep breaths.
Once mastered swimmers can slowly increase the number of pose repetitions.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

Straight arm recoveries

This exercise helps to strengthen and increase the flexibility to the muscles around the swimmer’s shoulder

How to perform straight arm recoveries

The swimmer starts this exercise by laying on the floor on their back (supine).
Ideally on a soft surface such as a gym mat or carpet.
They should then engage their core during this exercise.
The swimmer raises both fully extended arms just past their ear until they feel a stretch in their shoulders.
As soon as they feel the stretch, they should lower their arms back to the start position.
Their legs should remain straight, with their toes pointed throughout this exercise.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

Gradual and controlled increase

We have given suggestions for the number of times and reps a beginner should start to perform these exercises.

As swimmers adapt to these exercises, they can be slowly increased.
Once mastered, swimmers can add to the resistance to these exercises by holding some light weight/s.
Some light dumbbells of no more than 3kgs or 6lbs would be ideal.
If no dumbbells are available, then swimmers could try using two identical drinks bottles.
Please ensure that when performing these exercises, any increase is gradual and controlled.

How to engage the swimming core

These exercises require the swimmer to engage their core.

Engaging core muscles ensures the abdominal muscles are correctly aligned, to help support and perform certain swimming-related drills and skills effectively.
To engage their core, the swimmer should continue to breathe normally.
They should then tighten and contract their stomach muscles while drawing their navel towards their spine.

Related publication: BUTTERFLY Competitive Swimming Drills

We have published a related publication: BUTTERFLY Competitive Swimming Drills

This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive butterfly drills and progressions.
For further details and ordering information please use the following link: BUTTERFLY Competitive Swimming Drills

Swimmer’s safety and medical advice

When performing any form of land/dryland training exercise, swimmers should ensure that:

They have enough room to safely perform each exercise.
That they are performing these exercises on a cushioned surface, such as a carpeted floor or gym mat.
Wherever possible swimmers should exercise in an environment that is free from distractions.
That all the equipment is fit for purpose and safe to use.
Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
They have warmed up properly beforehand.
Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Dryland Training Exercises for Butterfly: Takeaways

In this article, we’ll provide specific dryland training exercises for butterfly, that swimmers can perform at home without specialist equipment.

Many competitive butterfly swimmers regularly undertake dryland/land training.

This helps them to gain additional benefits beyond those which can be achieved by training in the water alone.
These include increased power, strength, endurance, speed, and coordination.
Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalance caused by poor stroke technique or overuse.
The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

We have included some specific butterfly exercises that swimmers can incorporate into their dryland/land training programme.

Swimming resource library

We have produced a swimming resource library.

This contains links to all of our blog posts.
These are subdivided by swimming category

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The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
It’s for all those who are interested in competitive swimming, either in the pool or in open water.

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