How to Tread Water Like a Pro
/Treading water is one of the most fundamental skills in swimming. Whether you're a beginner learning the ropes or an advanced athlete looking to refine your technique, mastering how to tread water efficiently can make a world of difference. This guide combines practical advice, actionable tips, and expert insights to help you stay afloat with confidence and ease.
Why Learn to Tread Water?
Treading water isn’t just for survival—it’s a key skill for swimmers, triathletes, and anyone in the water. It builds strength, boosts endurance, and improves confidence. Triathletes need it for deep-water starts, open water swimmers for feeds and breaks, and fitness enthusiasts for a full-body workout.
Additionally, knowing how to tread water opens up opportunities for water-based sports like water polo, synchronized swimming, lifeguard training, and military aquatic standards. Being able to stay afloat with minimal effort is not only practical but empowering, especially in deep water situations.
Do You Float?
One of the first questions I get about water polo or open water swimming is, “How do you tread water for so long?” For many new swimmers and triathletes, the biggest challenge is feeling comfortable in deep water. The key? Learn how to keep your head above the surface in a controlled and relaxed manner, using proper technique and energy-saving movements.
Understanding the Basics of Treading Water
Treading water efficiently is essential for swimmers and can be mastered by focusing on key techniques.
1. Body Position:
• Relax and Lean Back: Maintain a slight backward lean with your face above the surface. This posture utilizes the buoyancy of your lungs and the surface area of your back to keep you afloat.
2. Breathing:
• Controlled Breaths: Take calm, regular breaths to keep your lungs filled, enhancing buoyancy. Avoid rapid or shallow breathing, which can lead to panic.
3. Arm and Leg Movements:
• Efficient Movements: Use slow, deliberate movements with your arms and legs to minimize energy expenditure. Sweep your arms in and out, using the surface area of your arms, and feel and pressure against the water.
4. Mindset:
• Stay Calm: Trust in the water’s support and focus on smooth, controlled actions rather than quick, inefficient ones.
By practicing these techniques, you can improve your treading water skills and conserve energy in the water.
In this video, I break down three variations of treading water and provide key tips to help you stay afloat with ease.
Techniques for Efficient Treading
The Eggbeater Kick
The eggbeater kick is considered the gold standard for efficient treading water. It’s widely used by water polo players and synchronized swimmers due to its energy efficiency and stability.
How to Perform:
Sit upright in the water as if you’re seated in a chair.
Move each leg in an alternating circular motion, similar to pedaling a bike.
Keep your knees bent at 90 degrees, and focus on smooth, continuous movements.
Why It’s Effective:
The eggbeater kicks, alternating leg motion allows you to stay afloat without excessive effort, conserving energy.
It also provides excellent stability, allowing you to keep your hands free if needed.
I demonstrate how to integrate the eggbeater kick with a breaststroke arm motion, a skill often used in water polo, lifeguarding, and synchronized swimming. By maintaining a steady rhythm and proper body positioning, you can achieve a smooth and best way to tread water.
Sculling
Sculling involves using your hands to feel and hold water, it creates lift, propulsion, and stability. Sculling, particularly for swim pulling technique, can be done at each of the phases - the entry, catch, push, or finish.
How to Perform:
With slightly open and relaxed hands, quickly sweep your hands in and out in short rhythmic movements.
Move your hands in small, figure-eight patterns.
Focus on feeling the water’s resistance and pressure with your hands and forearms.
Pro Tip:
Keep your fingers slightly spread to increase water resistance, relaxing your hand, and giving you better control.
Sculling drills are a great way to improve feel and hold for the water from fingertips to elbow:
Sculling Drills – Improve Your Feel and Hold on the Water. Sculling drills are an essential tool for developing a better feel for the water and improving your ability to maintain control and propulsion
Vertical Flutter Kick
The vertical kicking is another effective, but challenging, method, especially for beginners.
How to Perform:
Initiate the kick from your hip, rippling down through a slightly bent knee, and pointed toes.
Focus on both forward and backwards sweeps, feeling the water against the front and back of your feet and legs.
Focus on feeling and holding pressure against the water versus slipping and thrashing.
Best For:
Advanced swimmers looking for additional skills and conditioning.
No-Hands Treading
For advanced swimmers, treading water without hands is an excellent way to build leg strength.
How to Perform:
Hold your hands just above the water, or for a pinnacle challenge in a tight streamline.
Begin with an alternating eggbeater kick, progressing to a breaststroke kick, then flutter, or dolphin kicks.
Tips:
Start with short intervals and gradually increase your duration.
Focus on maintaining a steady rhythm with your legs.
Swimmers Improve Your Butterfly Kick
This drill helps swimmers refine their dolphin kick technique, building strength and coordination for better propulsion.
Common Mistakes and How to Avoid Them
Overexertion
Many beginners kick too hard or move their arms excessively, leading to fatigue. Focus on small, controlled movements, maintaining feel and pressure on the water, to maximize propulsion, and conserve energy.
Poor Body Position
Leaning too far forward or backward can disrupt your balance. Aim to stay upright and centered.
Breathing
Controlled Breaths: Take calm, regular breaths to keep your lungs filled, enhancing buoyancy. Avoid rapid or shallow breathing, which can lead to panic.
Check out my guide Breathing Techniques For Swimming
Tips for Treading Water Without Getting Tired
Relax Your Body:
Tension leads to wasted energy. Stay loose and let the water support you.
Engage Your Core:
A strong core provides stability and reduces the workload on your limbs.
Alternate Techniques:
Switch between the eggbeater kick and flutter kick to rest different muscle groups.
Use Buoyancy to Your Advantage:
Experiment with your body’s natural buoyancy. Some people float better by slightly leaning back and breathing smaller and less frequently.
Control Your Breathing:
Practice slow, controlled breaths to keep your heart rate low and conserve energy.
Set Goals:
Start with short intervals of treading and gradually extend your time as you build endurance.
How to Tread Water in Deep Water
Treading water in deep areas can feel intimidating, but the principles remain the same. Start in shallow water to build confidence before gradually moving to deeper areas. Preparing for open water swimming can enhance your skills further. Focus on controlled breathing and efficient movements to maintain composure in both environments. Focus on controlled breathing and efficient movements to maintain composure.
Depth does not affect your buoyancy, so trust your technique. Visualize yourself floating effortlessly and stay calm. To prepare for open water swimming, practice in various conditions, such as with slight currents or waves, and build confidence in your adaptability. Over time, treading in deep water will feel as natural as in shallow pools. For a deeper dive into building confidence and skills for open water, check out my guide on how to prepare for open water swimming. It’s an essential resource for swimmers ready to tackle deeper and more challenging environments.
Disclaimer: Engaging in open water swimming carries inherent risks.
Always prioritize your safety by swimming with a buddy, using proper safety equipment, and adhering to local guidelines and conditions. Train Daly assumes no responsibility for accidents, injuries, or adverse events arising from participation in open water swimming. Swim responsibly.
Advanced Techniques for Experts
For a high-intensity workout, try sprint treading. Use rapid eggbeater kicks and vigorous arm movements. Perform intervals of 30 seconds of sprint treading followed by 30 seconds of rest. This technique builds both strength and endurance.
One-legged treading is another advanced skill to test your balance and build unilateral strength. Use one leg to perform the eggbeater kick while keeping the other still, switching legs every 20-30 seconds. These challenges not only improve physical fitness but also increase confidence in the water.
Safety First
Always practice in supervised areas, such as a pool or lifeguarded beach. If you’re a beginner, wear a life jacket for added buoyancy. Take breaks as needed and listen to your body. Swimming with a buddy ensures safety and makes training more enjoyable. Lastly, don’t push yourself too hard, especially in open water. Knowing your limits is crucial for staying safe while practicing.
Why Train Daly for Treading Water?
As a coach with years of experience, I’ve seen firsthand how proper technique transforms a swimmer’s confidence and performance. At Train Daly, we focus on:
Tailored drills and feedback to address individual needs.
Holistic Training:
Combining swim and dryland exercises to build strength and endurance.
Innovative Techniques:
Incorporating advanced methods to make treading water easier and more efficient.
Treading water is a skill that anyone can learn with practice and the right guidance. By focusing on technique, staying relaxed, and building strength, you’ll be able to stay afloat effortlessly.
For personalized swim coaching and training plans, contact coach Dan Daly today. Let’s make your time in the water as strong and confident as possible!