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Butterfly turn

MODEL OF BUTTERFLY TURN TECHNIQUE

NAMES OF PERIODS & PHASES:Swim in period
1. Swimming before turn
2. Approaching phaseTurning period
3. Rotation phase
4. Pushing phaseSwim out period
5. Gliding phase
6. Underwater kicking phase
7. Pullout phase
8. Swimming after turn

AIM of movements Create higher turn speed then swimming speed !

Limiting positions beginning: at the start of the stroke cycle before turn
ending: at the end of the stroke cycle after turn

General cognitive assignments:
Avoid unnecessary movements during all phases
Prepare for proper approach to the wall before turn
Keep relaxed during rotation, gliding and kicking
Increase impulsive forces for push-off, kicking and pullout actions using elasticity of muscles
Decrease resistance during push-off and gliding
Ensure correct timing of fixing joints for transfer of power during push-off, kicks and pullout
Use inertial momentum during rotation
Co-ordinate good breathing actions with movements
Inhale during rotation and begin breathing after turning actions are over
Realise aims of movements in each phase but also prepare for the movements in following phase

PHASES:

1. SWIMMING BEFORE TURN

AIM of movements Continue with same swimming speed !

Limiting positions beginning: at start of the last full stroke cycle before turn
ending: at the end of the last full stroke cycle before turn

Parameters:
Forward speed before turn: 1.6 – 1.9 (m/sec)
(Speed before turn is necessary to compare to speed after turn)

Requirements for self control:
Co-ordinate the right moment for touching the wall

2. APPROACHING PHASE

AIM of movements Try to not lose forward speed !

Limiting positions beginning: at the end of the last full stroke cycle before turn
ending: when the hands touch the wall

Parameters:
Forward speed of approaching: 1.60 – 1.90 (m/sec)
(Speed before touch indicate how good was timing to touch the wall, compared to swimming speed before turn)

Requirements for self control:
Co-ordinate the hands touch at the end of the recovery and leg kick

3. ROTATION PHASE

AIM of movements Try to minimise the duration of rotation !

Limiting positions beginning: when the hands touch the wall
ending: when the feet touch the wall

Parameters:
Duration of rotation : 0.85 – 0.65 (sec)
(Indicate effect of grouping and turning)
Forward speed of hips during rotation : -0.50 – 0.75 (m/sec)
(Shows that hips stops during beginning of rotation or continues moving forward)

Requirements for self control:
Continue movement of hips towards the wall with high speed
Avoid sticking hands to the wall, take one and then the other off quickly
Make good grouping of legs during rotation
Place the feet correctly and simultaneously on the wall
Time feet to touch the wall with recovering arm entry into the water
Make quick inhalation during rotation
During rotation take body position on side for the start of push-off

4. PUSHING PHASE

AIM of movements Try to increase pushing power and speed !

Limiting positions beginning: when the feet touch the wall
ending: when the feet leave the wall

Parameters:
Forward speed during push : 1.4 – 2.2 (m/sec)
(Mean speed of hips during pushing indicate effect of pushing action. Mean speed should be analysed as beginning from zero and ending as max speed when feet leaves the wall : mean speed 1.5 m/sec means that max speed is about 3.0 m/sec and mean speed 2.0

Push off duration : 0.30 – 0.18 (sec)
(Push off duration indicate power of pushing : then shorter then better, but if swimmer is waiting before pushing, this duration considered as extra unnecessary time)

Requirements for self control:
Take streamlined position of body and arms for push, hide head between the arms
Avoid twisting from hips during push and push with body on side
Keep back rigid and fixed during push
Keep horizontal direction of push, relatively deep, under your wave
Begin push-off immediately after feet touch and make duration of push very short

5. GLIDING PHASE

AIM of movements Try to maintain gliding speed !

Limiting positions beginning: when the feet leave the wall
ending: at the start of the first leg kick

Parameters:
Forward speed of gliding after push: 2.25 – 2.55 (m/sec)
(This parameter shows swimmer hydrodynamic streamline qualities and timing of the first leg kick actions)

Requirements for self control:
Head , body and legs must be very streamlined during glide
Make glide on side or on breast position
Hold good horizontal body, head and arms position during glide
Avoid long glide duration after push to maintain high speed,

6. UNDERWATER KICKING PHASE

AIM of movements Try to not lose forward speed !

Limiting positions beginning: at the start of the first leg kick
ending: at the start of the pullout stroke


Parameters:
Forward speed during leg kick : 1.65 – 1.85 (m/sec)
(Efficiency of underwater undulation movements and leg kicks)
Duration of leg kick: 2.5 – 4.50 (sec)
(If speed is high, then duration may be longer ,if low then shorter)

Requirements for self control:
Leg action must be undulating movements with correct force transfer and rhythm on side or breast position
Keep head between stretched arms during leg kicks
Count optimum number of underwater leg kicks and make them with smaller amplitude at the beginning and bigger and stronger at the end
Feel the best duration of underwater leg kicks to maintain high forward speed, and decide to begin first armpull from optimum depth

7. PULLOUT PHASE

AIM of movements Try to increase pullout speed !

Limiting positions beginning: at the start of the pullout stroke cycle
ending: at the end of the pullout stroke cycle

Parameters:
Forward speed during first pullout stroke : 1.8 – 2.2 (m/sec)
(Parameter indicate efficiency of that pull)
Forward speed during first recovery : 1.6 – 2.0 (m/sec)
(Parameter indicate good recovery movements. Comparison to pullout speed shows rationality of speed fluctuation)

Requirements for self control:
Timing of the beginning of pullout stroke, must be in time, at the end of the last leg kick, and optimum depth of the body – not too deep
Make pullout stroke with extreme stretching of chin forward
Body must be rising up to the surface at the end of the pullout
The action of pullout arm stroke must be with good acceleration, high elbow positions
Try to avoid breathing action (inhaling) during pullout stroke, and keep body position flat
The action of arms recovery must be with good acceleration, together with body speed
Make pullout through “ one hole” on water surface, head first, followed by body and legs – not like a submarine.

8. SWIMMING AFTER TURN

AIM of movements Try to continue with same speed as before turn !

Limiting positions beginning: at the start of the stroke cycle after turn
ending: at the start of the next stroke cycle

Parameters:
Speed of the swimming cycle after turn : 1.6 – 1.9 (m/sec)
(High speed indicate good swimming technique after turn movements and must be compared with pullout cycle speed before it, as well as with swimming speed before turn: must be same or higher

Requirements for self control:
Decide about the breathing actions during first strokes after turn
Continue your normal rhythm of swimming with swimming speed according to your individual tactical plan of the race