How to Teach Yourself to Tread Water

Introduction

Treading water is one of the most important swimming survival skills. It allows you to stay afloat in deep water without swimming forward, giving you time to rest, breathe, or wait for help if needed. The good news? You can teach yourself how to tread water, even if you’re starting from scratch. With patience, practice, and the right technique, you’ll build the confidence and strength needed to stay afloat comfortably and safely.

What Is Treading Water?

Treading water is the act of staying in one place while remaining upright and keeping your head above the surface. It involves using a combination of leg and arm movements to keep your body balanced and buoyant without sinking or swimming forward.

Key components:

• Upright body position

• Leg movements (like flutter kick or eggbeater kick)

• Gentle, controlled arm motions (usually sculling)

• Calm, rhythmic breathing

Step-by-Step Guide to Teaching Yourself

Step 1: Start in Shallow Water

Begin in a pool or shallow area where you can stand comfortably. This gives you the freedom to experiment without fear. Practice submerging and bouncing up, getting comfortable with your body in water.

Tips:

• Use a swim noodle or kickboard under your arms for support

• Try “bobbing” by letting yourself sink and gently pushing off the bottom

• Focus on staying relaxed and calm

Step 2: Learn to Scull with Your Hands

Sculling is a simple back-and-forth movement of your hands that helps you stay balanced and provides lift.

How to do it:

• Hold your arms out to your sides, just below the water’s surface

• Move your hands in and out in a small figure-eight or scooping motion

• Keep your wrists loose and your fingers slightly apart

• Feel the pressure of the water against your hands

Practice this while standing or with floatation support until it feels smooth and natural.

Step 3: Try a Basic Leg Movement

Two beginner-friendly kicks for treading are:

1. Flutter Kick

• Keep your legs straight but relaxed

• Alternate kicking up and down gently from the hips

• Don’t splash too much—small kicks are more efficient

2. Scissor Kick

• Spread your legs wide, then bring them back together like scissors

• Repeat rhythmically while maintaining balance

Later, you can try the eggbeater kick (a more advanced technique), but flutter or scissor kicks are a good place to start.

Step 4: Combine Arms and Legs

Once you’ve practiced sculling and a kick separately, try putting them together:

• Stay vertical in the water

• Begin flutter kicking or scissor kicking

• Add the sculling motion with your arms

• Keep your head upright and above water

• Breathe slowly and regularly

Start with short bursts (10–15 seconds), then stand or rest. Repeat and gradually increase the duration as you improve.

Step 5: Use Floatation Aids (If Needed)

If you feel nervous or are struggling to stay up, try using:

• A swim noodle under your arms

• A kickboard held vertically in front of your chest

• A life vest or swim belt

These tools provide security and help you focus on form before removing support.

Step 6: Practice in Deeper Water

Once you’re confident treading in shallow water, move to a deeper area. Start near the wall so you can grab it if needed.

Practice intervals like:

• 20 seconds treading

• 20 seconds rest at the wall

• Gradually increase to 1–2 minutes over time

Keep practicing regularly to build endurance and confidence.

Tips for Success

• Stay relaxed: Tension makes treading harder and more tiring

• Don’t over-kick: Gentle, consistent movements are more efficient

• Focus on breathing: Calm, steady breaths help you stay afloat

• Let your body rise and fall with the water—don’t fight it

• Practice regularly for short periods (10–15 minutes)

Common Mistakes to Avoid

• Holding your breath: This can make you tense and tired—keep breathing

• Kicking too hard: You’ll tire quickly. Use soft, steady movements

• Staying too still: Small adjustments help you stay balanced

• Looking down: Keep your chin level to help keep your body upright

When You’re Ready, Try the Eggbeater Kick

The eggbeater kick is the most efficient way to tread water without tiring. It’s a circular leg motion that provides constant support.

To learn it:

• Sit in a chair to practice moving each leg in a circular motion, one clockwise and the other counter-clockwise

• Try it in water with a noodle for support

• With time, replace your flutter or scissor kick with this advanced technique

Conclusion

Treading water is an essential skill that anyone can learn—even on their own. By starting in shallow water, using flotation aids, mastering basic arm and leg movements, and staying relaxed, you’ll gradually build the strength and confidence needed to stay afloat in any situation. Practice consistently, stay patient with yourself, and celebrate your progress. With time, you’ll be treading water comfortably and confidently—even in the deep end.

Frequently Asked Questions (FAQs)

1. How long does it take to learn to tread water?
   It depends on the individual, but most people can learn basic treading within a few sessions of focused practice.

2. Can I learn to tread water without knowing how to swim?
   Yes. Treading water is often taught before full swimming strokes. It’s an excellent starting point for beginners.

3. What’s the best kick for treading water?
   The eggbeater kick is the most efficient, but flutter and scissor kicks are easier for beginners to start with.

4. Why do I sink when I try to tread water?
   You may be too tense, kicking inefficiently, or holding your breath. Focus on relaxing, breathing, and gentle movements.

5. Is it safe to practice treading water alone?
   Only if you’re in a shallow area where you can stand up safely. Avoid deep water without supervision until you’re confident.