5 key elements: 1. Kick Butterfly is a very kick-dependent stroke. Not only does the kick provide propulsion, but it also provides timing and rhythm to the stroke. The dolphin kick is known as the fifth stroke. It is used in butterfly and in the underwater phase of the other strokes. 2. Undulation The key to a good dolphin kick is the undulation of the hips. Meaning the hips move up and down. The hips transfer the energy to the knees and feet like a whip. Key is to push the bum up and then pull

The butterfly stroke is one of the most physically demanding swimming techniques, but mastering it offers both speed and grace. Here are the key elements to perfect your butterfly: 1. Body Position and Undulation: Butterfly depends on a wave-like motion, but avoid too much up-and-down movement to prevent drag. Keep a flatter body position to maintain forward momentum. Aim for a “dry back,” meaning your upper body stays close to the water’s surface, reducing drag and enhancing efficiency. 2. Arm