If you want to practice the Butterfly stroke on a competitive level, you need to work on the movement which is its basis: the undulation technique. This technique is based on the movement of your body in the water. It requires much higher energy dispersal compared to other techniques.

Let us look more closely at this swimming technique.

Undulation is achieved when the body is in a curved position and the head pushes upwards and downwards so that the entire body moves, producing a wave or ripple as in the butterfly stroke. This allows your body to slide in the water without the need of leg and arm movement. In turn, it allows athletes to save energy and optimize the movement.

The undulation phase includes two important actions that allow the body to move forward near the water surface.

First Phase of Undulation

The first phase starts when the head moves downwards and the chin touches the chest. As the move pushes your shoulders and back downwards, your body gains speed.

Athletes can also be instructed to execute an opposite upward pelvic movement for speed.

Second Phase of Undulation

The second phase starts as soon as you feel your body is moving downwards smoothly and with the required speed. More specifically, the second phase starts when your head quickly moves upwards. Your forehead emerges from the water and you slightly curve your back to use the speed you acquired in the previous phase. You delicately push your pelvis/bottom downwards to intensify the movement, making it smooth and harmonious.

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