Treading and Pool Skills Tested in Special Ops Diving/Swimming Selections

Never Fail a Tread / Pool Skills Test Again...

All Pool Skills Will Peak with SCUBA Training

Treading water with your head and hands out of the water is tough for athletic, lean, non-swimming athletes. especially if you're preparing for any military diving or special operations program. The ability to stay buoyant while treading is crucial not just for performance, but also for passing a wide variety of pool skills that will be tested, and treading is one that many ignore. Here’s how you can improve your technique and extend your treading duration effectively and never flirt with failure. 

Start by focusing on your kick. This is the sole method of downward force production that keeps you above the surface. Consider using either an alternating scissor kick or the eggbeater kick. Both methods are effective for maintaining your position in the water while maximizing your energy efficiency. The key is to understand that your legs shouldn't just flail; they need to actively push water downward to create lift. Practicing swimming with the scissor kick (CSS/Side stroke) or the breaststroke will help you learn to use these kicks for the treading events (scissor kick or eggbeater, respectively). The eggbeater is really an alternating breaststroke kick, if you think about it. 

No Hand Tread - Make it a Common Warmup

If you're unsure where to begin, look up resources that teach treading techniques. A simple search for “Stew Smith treading and mobility” will lead you to valuable insights that can enhance your kicking technique. When you kick properly, you're not merely spinning your legs; you’re engaging in strategic movements that propel you upward. This shift in mindset can significantly improve your performance while treading, but it requires increased mobility in your hips, knees, and ankles to kick properly. Here is a recent YouTube Video I did on how I teach these kicks:

As you prepare for your pool skills, such as treading water, underwater swimming, drownproofing, knot tying, snorkel buddy breathing, and SCUBA diving, it’s essential to gradually build your endurance and water confidence. Start each swim workout by practicing treading without any additional weight for about five to ten minutes. Treat it like a warm-up or cool-down for every swim workout. If you are new to this exercise, your initial goal may be to tread without weight for five minutes and gradually extend that time as you become more comfortable. Once you feel more confident, introduce the 10-pound brick. Aim to tread with it for about five minutes.

Practicing consistently will help improve your treading power and muscle stamina in the water, making it easier to tread while keeping your head and hands out. Consider integrating treading into a stretching routine as we do in the video above, so it becomes a familiar task of warming up, mobility, and conditioning rather than a test of endurance under pressure.

Drownproofing Test - 1st Phase BUD/S

Remember that proper form, gradual progression, and quality practice are crucial for your success. As you refine your technique and build your endurance, you’ll find that treading with your head and hands out of the water becomes much more manageable, enhancing both your confidence and your performance during the lifeguard test. Stay committed, practice regularly, and you’ll be well-equipped to handle the challenges ahead. Here are other videos I like to use as training aids for this event:

Treading and CSS Techniques

Treading (Egg-beater) Basics (taught by water polo coach)

Drownproofing Workouts

Video Drownproof Test Training

Life-Saving - Over/Under Drills

Try The Frog Pose Series / Tread Protocol 

Hips, knees, and ankles need to open up to produce a good egg-beater kick. If you grew up as a land athlete/lifter/runner, your hips, knees, and ankles may need some mobility work. It takes about 2-3 weeks to see the results of stretch/mobility exercises. Be patient with the new drill and you will feel a difference after your first session of mixing in the frog pose stretches and treading combination. 

Repeat 2-3 times
Stretch Frog Pose Variations 3 minutes
Tread 3-5 minutes

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Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.