Practicing Butterfly Stroke with One-Arm Drills

The butterfly stroke is one of the most challenging swimming techniques to master due to its demanding coordination, strength, and timing requirements. For many swimmers, the key to improving their butterfly lies in breaking down the stroke into manageable parts — and one-arm drills are one of the most effective ways to do just that.

In this article, we’ll explore why one-arm butterfly drills work, how to perform them correctly, and tips to maximize their benefits.

Why Use One-Arm Butterfly Drills?

The one-arm butterfly drill isolates the pulling motion of one arm at a time, allowing you to focus on:

• Arm mechanics without being overwhelmed by the full stroke

• Proper catch and pull-through technique

• Timing of the kick in relation to the pull

• Breathing alignment without disrupting rhythm

• Reducing fatigue during technical practice sessions

This drill is especially useful for beginners learning butterfly mechanics, as well as advanced swimmers fine-tuning efficiency and stroke power.

How to Perform the One-Arm Butterfly Drill

1. Choose Your Arm

Decide which arm will perform the butterfly motion while the other stays extended in front (or rests by your side for variation).

2. Body Position

Maintain a horizontal, streamlined body position. Your head should stay in line with your spine, with eyes looking slightly forward and down.

3. Kick Rhythm

Use a two-beat or four-beat dolphin kick depending on your skill level. The kick should help you maintain momentum and stability.

4. Pull and Recover

With the working arm:

1. Enter the water with fingertips first, shoulder-width apart.

2. Catch the water with a high elbow position.

3. Pull through in a sweeping motion under the body.

4. Recover over the water with a relaxed arm swing.

5. Breathing

Inhale during the pull phase on the working arm side, then return the face to the water for exhalation.

6. Alternate Arms

After a set distance (e.g., 25m), switch arms to ensure balanced training.

Training Tips for Maximum Benefit

• Start Slow: Focus on form before speed to develop muscle memory.

• Add Fins: Wearing fins can make the drill easier and help maintain body position.

• Use a Snorkel: A front-mounted snorkel allows you to concentrate on arm movement without worrying about breathing.

• Record Your Swim: Video feedback can help you see errors in pull path and recovery.

• Incorporate into Sets: Try 4 × 50m (25m right arm / 25m left arm) between full-stroke butterfly laps.

Common Mistakes to Avoid

• Over-rotating the body – Maintain a steady torso position to keep efficiency.

• Pausing between strokes – Keep momentum by linking the pull and kick smoothly.

• Lifting the head too high – This can cause drag; keep breathing low and forward.

Conclusion

Practicing butterfly stroke with one-arm drills is a proven way to improve technique, build strength, and develop a smoother, more efficient stroke. By isolating each arm, you can refine mechanics, improve timing, and reduce fatigue while building the confidence to perform a full butterfly with better form.

If you pair this drill with consistent training and video analysis, you’ll notice stronger pulls, cleaner recoveries, and better rhythm in your butterfly.