How To Tread Water

Learning how to tread water can be a massive confidence booster.  It is an essential swimming skill that can help conquer fears and anxieties in beginners and enhance and grow strength in both children and adults.

Treading water is a very useful water skill that serves as a safe and controlled way of remaining at the surface whilst in deep water, with the head above the water.  

It is an effective way of building confidence in deep water and can enhance basic skills such as changing direction and avoiding collisions in the pool.  It is also a very necessary skill that is needed for lifesaving and survival skills. 

What each part of your body should do when treading water…

Body Position

As treading water is a skill that is performed in one place (in other words, not swimming around), the body position should be as upright and vertical as possible. 

How Do I Kick When Treading Water?

There are many variations of leg action when it comes to treading water.  Children tend to find it easier to 'cycle' in the water as the action is similar to that of riding a bicycle or running. 

Different leg kicks include:

• Breaststroke - kicking in a downwards action
• Alternating kick (similar to front crawl) - this is inefficient and tiring
• Scissor kick - similar to breaststroke but with an uneven action
• Egg beater kick - this is an alternating breaststroke kick and is the most efficient action 

How DO I uSe my Arms When Treading Water?

The main aim of the arm action when treading water is to help keep the body in a vertical position and keep the head above the water surface.  

The movements of the arms should be underwater and relaxed at all times to help preserve energy.  Techniques that can be used include:

• Breaststroke arm action - this is the basic arm technique, but adapted to include a slightly more downward action instead of the standard 'pull back'.  The downward action results in an upward thrust, thus giving support when treading water.
• Sculling action - similar to breaststroke, the sculling arm action take place just below that water surface and is continuous and relaxed.  The hands and forearms perform a 'side-to-side' scooping type action with the palms facing downwards.  The general action should  provide a downward push, keeping the body lifted and supported. 

Breathing and Timing

Breathing should be regular and steady, with the mouth and nose out of the water at all times.  Which ever combination of arm and leg actions are used, all movements should be slow and relaxed. 

Learning How To Tread Water

When it comes to actually learning how to tread water, all practices should take place in either shallow water or water of chest depth.  Only move into deeper water when you are absolutely confident, staying close to the side or having some additional support in the form of a suitable adult on stand-by.  Once you feel confident, you can also practise how to stand up safely in deep water - this is another useful survival technique that builds strength and awareness. If you’re ready for more challenge and want to build skill in deeper water safely, check out how to swim in the deep end for guidance on techniques and safety strategies

Try these out…

• Standing in shallow water, practising the arm actions.
• Using a woggle under the arms, practice the leg actions until you find one that comes easiest.  
• Using a woggle in a 'seahorse' position, practising arm and leg actions.
• Holding a float under each arm, practising the leg actions.
• Without floats, sculling and lifting one leg off of the pool floor at a time.

Sculling + Breaststroke Kick vs. Eggbeater: Which Should You Learn First?

If you’re just starting out, keep things simple. Begin with your hands making gentle sculling movements (like small figure-8s) while your legs do a breaststroke-style kick. This is the easiest way to get a feel for staying upright without panicking, and it’s usually enough to keep your chin above the water.

Once you’re steady with that, you can try the eggbeater kick. Eggbeater takes a bit more coordination because your legs move in alternating circles, but it has a big advantage—it frees up your hands so you can signal, wave, or simply relax them by your side.

Think of it like this: start with sculling + breaststroke kick to build comfort and confidence, then move on to eggbeater when you’re ready for extra stability and independence.

Treading Water FAQ

Do I have to learn the eggbeater kick to tread water?
Not at all. Eggbeater is great if you want your hands free, but you can tread perfectly well using a simple sculling action with your hands and a breaststroke-style kick. Start there - it’s easier and less stressful.

Why do I keep sinking when I try to tread water?
Most of the time, it’s down to body position. Keep your shoulders relaxed, chest lifted, and try not to kick too fast. Slow, steady movements with your breaststroke kick and sculling hands will keep you higher than thrashing about.

How long should I be able to tread water for?
As a beginner, aim for 20 - 30 seconds without strain. With practice, you’ll build strength and confidence, and minutes will feel comfortable. Remember, it’s about staying calm, not pushing for records.

Should I move my arms or legs more?
Both help, but think of your legs as doing the heavier work. Gentle sculling with your arms adds balance and stability, while your kick provides the main lift.

Is treading water the same as floating?
Not quite. Floating means you’re letting your body rest still on the water. Treading water means you’re staying upright and actively moving your arms and legs to hold your position.

What’s the best way to practice safely?
Always start in water where you can touch the bottom, or stay close to the pool wall. Even better, have a friend or teacher nearby so you can relax without worry.

Need some more swimming skills to add to your treading water?

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Let The Complete Beginners Guide To Swimming take you by the hand and support you through every difficult stage and over ever tricky hurdle.  From conquering your fears right through to learning what each part of your body should be doing during the four basic swimming strokes, The Complete Beginners Guide contains everything you could possibly need.  

 

Inside You Will Discover:

• how to enter the water
• how to conquer your fear
• how to float
• how to relax and glide
• how to stop and stand up
• how to swim the four basic strokes

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Real-Life Questions and Answers

I would like to learn treading water. I am currently learning to swim, but the pool is too shallow to learn this technique. 'Treading water is simply swimming in an upright position, with your head remaining above the water level, in one place without travelling through the water.'