Butterfly Kicking Dryland Exercises
In This Article
Ankle Sit
Flexible ankles are key for an effective butterfly kick. If you can point your toes, you’ll be able to apply force onto the water more effectively. Sitting on your ankles is an effective way to improve your ankle mobility.
To do this exercise, kneel on the ground with your feet directly behind you, your insteps (the tops of your feet) pressed against the floor. Lower your hips onto your heels to stretch your ankles. Keep your toes pointed straight back to prevent your ankles from rolling outward.
Ankle ABCs
Flexible ankles are key for an effective butterfly kick. If you can point your toes, you’ll be able to apply force onto the water more effectively. Ankle ABCs help you improve your ankle mobility in a dynamic manner.
To do ankle ABCs, lie on your back with your right foot on the ground and right leg at a 90-degree angle. Cross your left leg over your right leg. Using your toes as the tip of an imaginary pen, spell the alphabet one letter at a time with your left ankle, then repeat with your right leg. Make the movements slow, big, and deliberate.
This exercise can be done in any position in which your leg is comfortably supported.
Calf Raise
Flexible ankles are key for an effective butterfly kick. If you can point your toes, you’ll be able to apply force onto the water more effectively. Calf raise will help you improve your ankle mobility.
To do this exercise, with one leg or two, find a ledge that allows you to drop your heels lower than your toes. Using one leg or both, press into your forefoot to raise your heels as high as possible. Control the position at the top, then lower your heels as far as is comfortable, then return to the starting position.
By lowering and then pressing up through a full range of motion, you’ll gain the strength to control the full range of motion in your ankle.
Lunge Hold
Lunge hold builds strength and range of motion through your hips. This exercise is an excellent introduction to lower-body strength training. No equipment is necessary, it is simple to perform, and it is very effective.
To do this exercise, begin standing with both feet together. Take one step forward with one leg and one step back with the other. From this position, slowly lower yourself to a comfortable position and then maintain that position for a set period.
Reverse Lunge
Reverse lunge is a simple and effective way to dynamically strengthen the muscles of your legs that power your kick. This exercise develops strength and range of motion through your hips, creating a foundation for a more effective kick.
To do this exercise, start standing with both feet together. Step back with one leg and drop your back knee toward the ground. A larger step will provide a greater stretch to both legs. Push through the ground with both legs to return to the starting position.
Hyperextensions
Hyperextensions strengthen your hamstrings, which are critical for an effective recovery during your kick and for a fast butterfly.
To do this exercise, use a back extension machine for this exercise. Once in the machine, position your body in a straight line. From this position, slowly lower your upper body until your head is facing the ground. From this position, press your legs into the machine to raise your upper body back to a level position.
Dumbbell Romanian Deadlift
Dumbbell Romanian deadlift strengthens your hamstrings, which are critical for an effective recovery during your kick and for a fast butterfly.
To do this exercise, stand with one dumbbell in each hand with your arms by your sides. Press your hips back, which will lower the dumbbells down the fronts of your legs. Aim to keep the dumbbells close to your legs while maintaining a straight spine. Reverse the movement to return to the starting position.
Reverse Hyperextensions
Reverse hyperextensions develop your hamstrings, which help with your up-kick.
To do this exercise, lie on an elevated bench while securing your hands to stabilize your body. While keeping your legs straight, lift your legs so that they’re level with your body. Pause at the top. Lower your legs under control and repeat.
Dumbbell Squat
Dumbbell squat strengthens your quadriceps, which provide much of the force necessary for an effective kick.
To do this exercise, while standing with your feet together, hold two dumbbells by your sides. Keeping your torso upright, slowly lower yourself toward the ground. Once you’ve reached the end of your range of motion, return to the starting position by reversing the movement.
Box Jump
Because butterfly kick is done at high speed, doing some strength training at faster speeds is important. Box jump will help you create force quickly. As a bonus, this exercise can improve your starts and turns.
To do this exercise, find a low box that’s large enough and sturdy enough for you to safely land on. Choose a height that you’re confident you can achieve. Jump, moving both legs simultaneously, onto the box. Step rather than jump down and repeat.
