Step-by-Step Single Arm Butterfly Progression Drills

Mastering the butterfly stroke requires a blend of strength, rhythm, timing, and technique. For many swimmers—especially beginners—the full-stroke butterfly can feel overwhelming. That’s where single arm butterfly drills come in. These drills are excellent for developing stroke mechanics in a manageable, focused way.

In this guide, we’ll walk through a step-by-step progression of single arm butterfly drills, breaking down how to improve your form, build muscle memory, and develop confidence in the water—one arm at a time.

🧠 Why Use Single Arm Butterfly Drills?

The butterfly stroke is one of the most technically demanding in swimming. Performing it with both arms requires high coordination and energy. Training with a single arm allows you to:

• Focus on stroke mechanics without fatigue

• Improve body undulation and timing

• Develop shoulder strength and mobility

• Build rhythm and breathing control

• Increase stroke awareness and side-to-side balance

It’s especially useful for:

• Beginners learning butterfly

• Swimmers rehabbing shoulder injuries

• Competitive swimmers refining technique

🏊 Step-by-Step Progression: Single Arm Butterfly Drills

Each drill builds on the previous one. Start slow, then add complexity as you improve control and confidence.

🔹 Drill 1: Single Arm Butterfly with Fins (Opposite Arm at Side)

Goal: Isolate stroke movement and develop timing with hip-driven kick.

How to Do It:

• Use one arm to perform the stroke.

• Keep the other arm at your side.

• Add fins to support body position and maintain forward motion.

• Focus on kicking in a two-beat rhythm—small kick during entry, big kick during pull.

✅ Helps establish flow and proper undulation.

🔹 Drill 2: Single Arm Butterfly with Breathing Every 2nd Stroke

Goal: Improve breath timing and body lift without disrupting rhythm.

How to Do It:

• Swim with one arm and breathe every two strokes.

• Keep chin low and lead with chest during the breath.

• Emphasize exhaling underwater and fast head return.

✅ Develops efficient breath control and minimizes drag.

🔹 Drill 3: Single Arm Butterfly with Opposite Arm Extended Forward

Goal: Build better balance and bodyline in the water.

How to Do It:

• Extend the non-stroking arm in front (like freestyle).

• Use your active arm to perform the butterfly pull.

• Focus on body roll, controlled pull, and strong finish.

✅ Improves core engagement and balance on both sides.

🔹 Drill 4: Alternating Single Arm Butterfly

Goal: Train both sides and start introducing full-stroke rhythm.

How to Do It:

• Alternate arms every 3 or 4 strokes.

• Continue using fins if needed for propulsion and alignment.

• Breathe consistently (every other arm switch or every 2nd stroke).

✅ Reinforces symmetry and prepares for full-stroke integration.

🔹 Drill 5: Single Arm Butterfly into Full Stroke

Goal: Transition single-arm skill into full butterfly stroke.

How to Do It:

• Perform 3 strokes with the right arm → 3 strokes with the left → 3 full-stroke butterfly.

• Repeat the cycle for a 25m or 50m swim.

• Focus on maintaining the same body position and rhythm as the full stroke.

✅ Bridges the gap between drill and race-ready butterfly.

🧘‍♂️ Coaching Tips

• Start slow. Don’t rush through drills—feel the water.

• Film yourself or use mirrors if available to check alignment.

• Use fins early on to build confidence, then wean off.

• Be consistent—practice 2–3 times a week to build endurance and control.

🏁 Sample Progression Set

Warm-up:

2x100 Freestyle

4x25 Dolphin Kick with Board

Drill Set:

2x25 Single Arm with Arm at Side (R)

2x25 Single Arm with Arm at Side (L)

2x25 Single Arm with Extended Arm (R)

2x25 Single Arm with Extended Arm (L)

2x25 Alternating Single Arm (3R/3L)

2x25 Single Arm into Full Stroke

Main Set:

4x50 Butterfly @ moderate pace, focus on timing and flow

Cool Down:

100 Freestyle or Backstroke Easy

🏁 Final Thoughts

Single arm butterfly drills are one of the most effective ways to break down the complexity of the stroke into focused, achievable movements. Whether you’re learning the basics or fine-tuning your racing form, these drills help you improve stroke mechanics, breathing control, rhythm, and overall efficiency.

By practicing consistently and progressing step-by-step, you’ll gain the coordination and strength to make butterfly feel smooth, not overwhelming.