這個影片檢視了五位蝶式選手：Robert Margalis, Misty Hyman, Kaitlin Sandeno, Eric Shanteau 與 Erik Vendt 他們共同的特色是雙手輕放入水，保持手在近水面處，讓頭與胸入水深一些(在雙臂之下)。這麼做是為了讓壓力經胸部積蓄在身體中，運用這股壓力讓身體想返回其自然姿勢。這麼做可以迫使游蝶式的人更加運用身體的力量，而不僅僅是雙臂。


Setting up a good butterfly starts with something easy, letting the hands stay soft on the entry.

Why do it:
Focusing on allowing the hands to softly enter, and stay close to the surface during the initial press, builds up a tension point through your chest that has the body wanting a return to it's natural state. This helps swimmers use more of their body on butterfly, not just the arms.

How to do it (Illustrations). We're going to show five great swimmers all doing the same thing... allowing the hands to stay soft and high upon entry as the chest and head press below. While you watch these swimmers, try to gain an understanding of the tension that's built up through the chest and lats.

First up is Robert Margalis. Hands high, head and chest land below, then the body rebounds back as the hands fall.

Next is Misty Hyman. A bit deeper press than Robert, but hands still high, head and chest below.

Now watch Kaitlin Sandeno. High hands on entry, head and chest below.

Eric Shanteau. Same trait again.

Lastly, Erik Vendt. The pattern is the same.

If you don't feel this connection, or stretch at the front of your stroke, you may be trying to lead down to the undulation with your hands. Doing this will cause you to miss this natural and necessary part of butterfly.


以下這個利用亞歷山大技巧的蝶式示範，看起來十分輕鬆。但就是沒有運用上面所介紹的技巧，雙手入水後便順勢向下「沉」，沉到頭部以下之後，當頭快要往上抬時，雙手才用力划。


或許上面五位選手還不夠有說服力，那麼看看費爾普斯(Michael Phelps)吧！他也是採用相同的技巧。