Treading water involves using coordinated arm and leg movements to keep your head above the surface in deep water.
Here's a breakdown of how to tread water:
Leg Movements
There are several effective leg movements for treading water:
- Eggbeater Kick: This is considered the most efficient and sustainable technique. Imagine you're kicking a soccer ball with the inside of each leg, alternating the movements. Keep your knees bent and make small, circular motions.
- Flutter Kick: Similar to the freestyle swimming kick, but performed vertically. Alternate kicking your legs up and down. This is less efficient than the eggbeater kick but can be easier to learn initially.
- Scissors Kick: One leg moves forward, and the other moves backward, then they come together. Alternate between legs.
Arm Movements
Your arm movements help provide balance and additional lift.
- Sculling: Keep your arms extended outwards, just below the surface of the water. Move your hands back and forth in small, figure-eight motions. This creates a sweeping action that helps you stay afloat.
- Waving: Another option is to wave your hands outwards and inwards in front of you, like you're pushing water down.
Body Position and Breathing
- Maintain a Vertical Posture: Try to keep your body as upright as possible. Lean slightly back to keep your face above the water.
- Controlled Breathing: Breathe regularly and calmly. Inhale deeply through your mouth and exhale through your nose or mouth. Don't hold your breath.
Tips for Beginners
- Practice in Shallow Water: Get comfortable with the leg and arm movements in a shallow area where you can stand up if needed.
- Relax: Tension will make you sink faster. Try to relax your body and breathe deeply.
- Use Your Core: Engage your core muscles for stability.
- Back Float Option: As suggested in the provided text, learn to back float. It allows you to relax completely and conserve energy. You can easily switch between treading and back floating.
Important Safety Considerations
- Never tread water alone. Always have a buddy present.
- Know your limits. If you start to feel tired, stop and rest.
- Be aware of your surroundings. Watch out for currents, waves, and other hazards.
