Power Pull Drills: Maximizing Propulsion in Butterfly

The butterfly stroke is one of the most challenging and physically demanding strokes in swimming. It requires a combination of strength, timing, and efficient propulsion to maintain speed while conserving energy. One of the best ways to improve power and efficiency in butterfly is through targeted power pull drills that enhance arm strength, catch mechanics, and overall stroke propulsion.

In this guide, we’ll break down the best power pull drills to help you develop a stronger pull, maximize propulsion, and maintain speed throughout your butterfly stroke.

1️⃣ Why Power Pull Drills Are Essential for Butterfly

The butterfly stroke relies heavily on a strong pull phase, where the arms create maximum propulsion. Without proper power and technique, swimmers struggle with inefficiency, early fatigue, and slow stroke rates.

✅ Key Benefits of Power Pull Drills:

✔️ Increased Stroke Power – Develops stronger lats, shoulders, and triceps for a more effective pull.

✔️ Improved Catch Mechanics – Enhances early vertical forearm (EVF) positioning for better water hold.

✔️ Better Stroke Efficiency – Reduces wasted motion and increases distance per stroke (DPS).

✔️ Greater Endurance – Helps swimmers maintain speed longer with less effort.

🔥 Fun Fact: Elite butterfly swimmers generate over 70% of their propulsion from their pull!

2️⃣ Best Power Pull Drills for Butterfly

These drills focus on enhancing arm strength, improving the catch, and increasing stroke efficiency.

🏊‍♂️ 1. Resistance Paddle Drill

✅ Purpose: Builds pull strength and improves catch control.

How to Do It:

1️⃣ Wear large hand paddles (avoid using the wrist strap to force proper technique).

2️⃣ Swim 25-50m butterfly while focusing on a deep and strong pull.

3️⃣ Engage the lats and forearms to maintain a powerful catch.

4️⃣ Perform 8-10 reps with 30 seconds rest between each.

🔥 Tip: Avoid slipping water—keep the elbows high and forearms vertical during the pull.

🏊‍♂️ 2. Single-Arm Butterfly Drill (Power Focus)

✅ Purpose: Isolates each arm's pulling power and reinforces catch control.

How to Do It:

1️⃣ Swim butterfly using one arm at a time, keeping the non-working arm extended forward.

2️⃣ Focus on a strong pull-through with a deep catch and a full extension.

3️⃣ Alternate arms every 25 meters, completing 6-8 reps.

🔥 Tip: Keep the hips high and engage the core for proper body alignment.

🏊‍♂️ 3. Vertical Butterfly Pull Drill

✅ Purpose: Enhances stroke-specific strength and builds endurance under resistance.

How to Do It:

1️⃣ Tread water in deep water using only butterfly pull motions.

2️⃣ Keep a strong early catch and drive the hands back powerfully.

3️⃣ Continue for 20-30 seconds per set, performing 5-6 reps.

🔥 Tip: Use fins to keep yourself elevated if needed. This drill develops shoulder and forearm endurance.

🏊‍♂️ 4. Resistance Band Pulls (Dryland Training)

✅ Purpose: Builds explosive pull power outside the pool.

How to Do It:

1️⃣ Attach a resistance band to a fixed point (waist height).

2️⃣ Mimic the butterfly pull motion by engaging the lats, shoulders, and triceps.

3️⃣ Perform 3 sets of 15 reps with controlled movements.

🔥 Tip: Focus on a fast and powerful pull, just like in the water.

🏊‍♂️ 5. Butterfly Power Pull with Drag Suit or Parachute

✅ Purpose: Adds resistance to strengthen the pull phase.

How to Do It:

1️⃣ Wear a drag suit or resistance parachute.

2️⃣ Swim 25-50m butterfly, maintaining a strong pull with proper technique.

3️⃣ Perform 6-8 reps with 45 seconds rest.

🔥 Tip: Use a moderate resistance level—too much drag can ruin stroke efficiency.

🏊‍♂️ 6. Sculling Catch Drill

✅ Purpose: Improves water feel and optimizes the initial pull phase.

How to Do It:

1️⃣ Float in a prone position, arms extended forward.

2️⃣ Perform a small, controlled sculling motion (figure-8 movement) with the hands.

3️⃣ Focus on engaging the forearms and lats.

4️⃣ Continue for 20-30 seconds per set, repeating 6-8 times.

🔥 Tip: Helps swimmers develop an efficient and powerful catch for better propulsion.

3️⃣ Sample Butterfly Power Pull Workout (2,500m Total)

🔹 Warm-Up (500m)

• 200m freestyle

• 200m butterfly drill (25m kick, 25m swim)

• 100m dolphin kick

🔹 Strength & Power Set (1,000m)

• 4 x 50m Single-Arm Butterfly Drill

• 6 x 25m Vertical Butterfly Pull Drill

• 4 x 50m Resistance Paddle Drill

🔹 Endurance & Resistance Set (800m)

• 6 x 50m Butterfly Power Pull with Drag Suit

• 4 x 25m Sculling Catch Drill

• 6 x 50m butterfly at race pace

🔹 Cool Down (200m)

• 100m easy backstroke

• 100m dolphin kick on back

🔥 Tip: This workout focuses on power and endurance—ideal for competitive butterfly swimmers!

4️⃣ Final Takeaways: Mastering Power Pull for Butterfly

✅ Develop a strong pull phase – The catch and pull generate most of your propulsion.

✅ Focus on early vertical forearm (EVF) – This technique maximizes water hold for a stronger stroke.

✅ Use resistance tools strategically – Paddles, parachutes, and bands help build power.

✅ Train pull-specific strength outside the water – Dryland resistance bands and bodyweight exercises reinforce stroke power.

✅ Balance power with efficiency – More power doesn't mean more effort—it's about effective propulsion.

By incorporating power pull drills into your training, you’ll develop a stronger, more efficient butterfly stroke, allowing you to swim faster with less energy. Keep refining your technique, train smart, and dominate your butterfly races! 🏊‍♂️🔥