_edited_ed.png)
Embarking on your first freediving course is an exhilarating journey into the underwater world.
Freediving is not just a sport; it's a way to connect deeply with the ocean, experience tranquility, and challenge your physical and mental limits. Whether you're a snorkeler, spearfisher, or simply an ocean lover, freediving offers a unique perspective of the underwater realm.
The best part?
No prior experience or knowledge is needed to start!
The only prerequisite is the ability to confidently swim 200 meters unassisted, and we recommend having some snorkelling experience.
We get asked this all the time...
"How do I prepare for my Beginner Freediver course?"
No matter how much we insist that our students don't need to prepare for the course since it's designed to slowly introduce each component, they still feel the need to prepare.
If you are one of those students, this blog is for you!
To ensure you make the most of your first course, we've put together a comprehensive beginner's checklist.
This guide will cover everything from necessary equipment to fitness tips and what to expect during the course.
Let's dive in!
If you are a visual learner, you can WATCH instead.
1. Necessary Equipment
Preparing for a freediving course starts with having the right gear.
At Deep Sensations Freediving, we provide free hire gear (no hidden 'wetsuit cleaning fees') for our course students, ensuring you have everything you need to get started comfortably.
Our hire gear comes from one of the best freediving equipment suppliers in the world, Cressi. Our ethos is to only provide equipment to our students that we would use ourselves.
If you are looking at purchasing or bringing your own gear, here's what we suggest:
Mask and Snorkel
Mask: Choose a low-volume mask that fits your face well. A good fit prevents water from leaking in and makes equalizing easier. Test the mask by placing it on your face without using the strap and inhaling through your nose. If it stays in place without air leaks, it's a good fit.
Tip: A low volume mask usually has two seperate lenses, compared to a scuba mask which is one large connected lens.
Snorkel: Opt for a simple, flexible snorkel without purge valves or other complex features. A streamlined snorkel reduces drag and is easier to clear.
Fins
Freediving fins are longer and more flexible than regular snorkelling or scuba fins. They provide more thrust with less effort, which is crucial for conserving oxygen. Try different types (plastic, fiberglass, carbon) to see which material you prefer, but as a beginner, plastic fins are usually sufficient and more affordable.
Wetsuit
A well-fitting wetsuit keeps you warm and protects against sunburn and marine stings. For freediving, a two-piece wetsuit with an open cell interior and a smooth skin exterior is ideal. The thickness depends on the water temperature of your diving location. Generally, a 3mm suit is suitable for moderate temperatures, while a 5mm suit is better for colder waters.
Weight Belt
A weight belt helps you achieve neutral buoyancy. Choose a rubber belt with small lead weights. The exact amount of weight depends on your body composition, wetsuit thickness and whether you are diving in a pool or ocean, so consult with your instructor to get the right setup.
Dive Computer
A freediving-specific dive computer tracks your depth, time, and surface intervals. It's an invaluable tool for monitoring your progress and ensuring safe diving practices.
2. Fitness Preparation
Freediving requires a modest level of physical fitness, particularly in terms of cardiovascular health and flexibility. However, don't be intimidated—simple preparations can set you up for success.
Cardiovascular Fitness
Swimming, running, cycling, and other aerobic exercises improve your cardiovascular endurance. Aim for at least 30 minutes of moderate to intense cardio workouts, 3-4 times a week. Swimming is particularly beneficial as it also helps you become comfortable in the water.
Flexibility and Stretching
Flexibility, especially in the chest, diaphragm, and ankles, aids in more efficient movement and better breath-hold capability. Incorporate daily stretching routines, focusing on your shoulders, chest, hamstrings, and ankles. Yoga is an excellent practice for improving flexibility and relaxation techniques, which are vital for freediving. Additionally, practicing meditation is one of the best things you can do to enhance your relaxation and mental clarity.
Here is a great stretching video for freedivers to help you get started:
3. Mental Preparation
Freediving is as much a mental challenge as it is a physical one. Developing the right mindset can significantly impact your performance and enjoyment.
Relaxation Techniques
Learning to relax is crucial for conserving oxygen and staying calm underwater. Practice deep diaphragmatic breathing, meditation, and mindfulness exercises. Visualize your dives and focus on staying calm and controlled.
Overcoming Anxiety
It's normal to feel some anxiety before your first dives. Acknowledge these feelings and address them constructively. Gradual exposure to the water, positive self-talk, and support from your instructor and peers can help you build confidence.
4. What to Expect During the Course
Understanding what to expect during your freediving course can help you feel more prepared and less anxious.
Theory Sessions
Your course will include classroom sessions covering the basics of freediving, including physiology, safety protocols, and equalization techniques. Pay close attention to the theory, as it provides the foundation for your practical dives.
Breathing and Relaxation Exercises
You'll learn specific breathing techniques designed to relaxation before your dive. These exercises are essential for extending your breath-hold times and improving your overall diving performance.
Pool Training
Your initial practical sessions will likely take place in a pool, where you'll practice breath-hold techniques, finning, and safety drills in a controlled environment. Pool training helps you build confidence before moving to open water.
Open Water Dives
Open water sessions are the highlight of your course. You'll practice diving to various depths, refining your equalization and buoyancy control. Your instructor will guide you through each step, ensuring you feel comfortable and safe.
Safety Protocols
Safety is paramount in freediving. You'll learn essential safety skills, including how to perform buddy checks, rescue techniques, and proper signalling methods. Always dive with a buddy and follow the safety guidelines provided by your instructor.
5. Additional Tips
Hydration and Nutrition
Stay hydrated and maintain a balanced diet leading up to your course. Avoid heavy meals before diving, and opt for light, easily digestible foods.
Sleep
Ensure you get plenty of rest before your dives. A well-rested body performs better and is more resilient to the stresses of freediving.
Listen to Your Body
Freediving should be enjoyable and relaxing. Listen to your body and never push beyond your limits. Progress at your own pace and celebrate each milestone.
Stay Curious and Open-Minded
Freediving is a continuous learning journey. Stay curious, ask questions, and be open to new techniques and approaches.
Conclusion
Preparing for your first freediving course involves a combination of acquiring the right gear, enhancing your fitness, and developing a strong mental approach. By following this comprehensive checklist, you'll be well-prepared to embark on your freediving adventure with confidence and excitement. Remember, freediving is not just about depth and breath-hold times; it's about connecting with the ocean and discovering a new sense of freedom and tranquility.
Enjoy the journey and dive safe!
For more beginner freediving tips and detailed information on our courses, visit Deep Sensations Freediving. Happy diving!
Comments