How to Improve Butterfly Starts and Turns

Butterfly is one of the most explosive and technically demanding strokes in competitive swimming. While many swimmers focus on perfecting their stroke mechanics, one area often overlooked is the start and turns — critical moments that can make or break a race.

Mastering these transitions gives you a strong edge, especially in short-course events where starts and turns account for a significant portion of the race. In this article, we break down how to improve your butterfly starts and turns through technique adjustments, targeted drills, and strength development.

🚀 Why Butterfly Starts and Turns Matter

• Start = Momentum: A fast, clean start sets the tone for the rest of your swim.

• Turn = Opportunity: Every turn is a chance to gain or lose time depending on technique.

• Breakouts = Rhythm: A powerful breakout leads to smooth tempo and early control of the race.

In races 100m or less, over 30% of your performance may come from the start and turn. Ignoring them means leaving speed on the table.

🏁 How to Improve Your Butterfly Start

✅ 1. Refine Your Track Start

• Use a track start position with one foot forward.

• Keep your back leg bent and hips high.

• Focus on an explosive forward and upward motion, not just vertical.

Drill: Chair or block step-ups with driveHelps mimic block explosion and body alignment during launch.

✅ 2. Streamline Entry

• Enter the water hands-first, shoulder-width, with head tucked.

• Aim for a tight angle with minimal splash.

• Your body should follow through the hole your hands create.

Tip: Think “knife through water,” not “cannonball.”

✅ 3. Maximize Your Underwater Dolphin Kick

• Keep kicks tight and from the hips — not the knees.

• Use 4–6 fast dolphin kicks off the start, depending on your strength.

• Surface smoothly into your first stroke (the breakout).

Drill: Vertical dolphin kick + push offImproves kick control and power into streamline.

🔄 How to Improve Butterfly Turns

✅ 1. Approach with Precision

• Count strokes from the flags to the wall (usually 5–7).

• Time your last stroke so that your hands land just at or below the surface for a quick push.

Drill: Flag-to-wall turn drillsSwim from the flags practicing only the final stroke and turn sequence.

✅ 2. Master the Tuck and Push

• As you touch the wall with both hands, tuck tightly, rotate fast, and push off with power.

• Avoid pausing or floating at the wall — this kills momentum.

Drill: Double arm wall taps + flip back to streamlineHelps reinforce fast hand release and hip rotation.

✅ 3. Streamline and Breakout

• Push off in a tight streamline and dolphin kick off the wall.

• Time your first stroke as you break the surface, not too early or too late.

• Avoid lifting your head — stay long and low.

Drill: Push off + 5 dolphin kicks + 1 breakout strokeHelps establish a repeatable rhythm from wall to swim.

💪 Dryland & Strength Tips

To support powerful starts and turns:

• Box jumps: Build explosive leg drive.

• Planks with dolphin kicks: Strengthen core and simulate underwater motion.

• Medicine ball throws: Improve explosive upper body drive.

🧠 Pro Tips for Butterfly Starts and Turns

• 🎯 Always practice starts and turns under fatigue — simulate race conditions.

• ⏱️ Use a coach or video to time breakouts — efficiency matters more than splash.

• 🧭 Mark your stroke count from the flags — consistency removes guesswork.

• 🚨 Do regular turn-only sets — e.g., 8 x 25m, turn only, dolphin kick to mid-pool.

🏊 Sample Butterfly Start & Turn Set

Warm-Up4 x 100 freestyle drill/swim mix4 x 25 streamline dolphin kick

Main Set

• 6 x 25 Butterfly starts (off block) + 5 dolphin kicks + breakout to mid-pool

• 6 x 25 Turns only from flags, focus on fast rotation

• 4 x 50 Butterfly with max-effort turns and breakouts

Cool Down200 easy backstroke and dolphin kick on back

🏁 Final Thoughts

Great butterfly swimmers don’t just focus on their stroke — they dominate the start and the turn. By training your launch, underwater kick, flip mechanics, and breakout timing, you’ll gain crucial seconds (or even tenths) that add up to victory.

It’s not about brute force — it’s about precision, timing, and control. Nail those transitions, and your butterfly becomes a weapon.