 Hey Beno! Hi Christian! How are you today? I'm good, thanks. I'm good buddy. Thank you All right, so today we tried to do a video for a reversal to tread water The idea is to be able to stabilize your body on the surface and to not sink using your legs and eventually using as well your hand So what is trading water first? Can you show me what is someone who tread water correctly? Yeah, I show you. So try the water basically. It looks like this Okay, so you look one after the other and you keep your body and your head outside Okay, let me turn around you keep trading. So you look like you're sitting pretty much in the water Yes, exactly. I'm sitting in the water. My legs are moving, my feet are moving and like this Okay, let me check under water All right, so I have a good vision of how it is So the idea to tread water right is to stabilize your head outside of water to not get tired Exactly. And you can maintain your body in this position and look what is around you without being like a tired for very long Exactly, yeah So how do we tread water? Lots of people, beginners, they struggle for it So they usually fight, they go up, they go down, they go up, they get exhausted What's the tips then you got to? First you can sit, you can sit in the water like this To be relaxed, okay, relax your legs and then you try to just float like this with your hands Even not moving your legs Even not moving your legs, you can just tread the water, you try to do it with your hands Okay, so your hands basically they move like this, they swap left, right, left, right, left, right And you have to feel in your hands like the power of the water, right You pull, you pull, you just do it not outside but inside the same Okay, you do both sides and try to sit Okay, one thing guys, just remember your body is floating Actually if you breathe normally, if you go closer and closer and closer in the water Slowly, at some point your body will just stabilize and float and insert Don't try to fight to go out, the more you will go out The more your body after being out wants to go down That's where you start to fight doing this, huh? Exactly The idea is to stay where is your BNC So you float near to the surface, with your head near to the surface, stay here Some people very good BNC, they can go very high, no problem Some others bad BNC, they will be more closer to the water So try to find where your body start to float by itself and just stabilize it Basically you don't even need to move a lot to keep your body on the surface You just need to balance your body, right? So Beno, let's say now you can swipe with your left and right hands You can find your BNC when I'm sitting in the water I'm not thinking, I accept to go closer and closer and closer until Oh, I don't need to touch the ground with my feet, I'm floating I move slowly, gentle, continuously, left and right What do I do with my legs? Then I'll tell you with your legs, you can move your legs from outside to inside You can do a kicking like this, with the bottom of your legs So it looks a little bit like a brace stroke, but alternation Exactly, not both at the same time Left and right and left and right Can we do both at the same time? Moving your legs at the same time? Yeah, does it work? It works, a little bit, but it's not very stable The more stable will be alternation, left, right, left, right But in case you can do both together, you will maintain your body on the surface But you might get more tired A bit more, yeah Okay, I will look underwater Can you show me the movement with one leg only underwater? Okay, so basically you keep pushing the water over your feet And turning Is there an exercise to practice this? To practice? It doesn't look natural to me So you can push the water, and you try to very push the water in front of you And to do a circle with your ankle You make sure that you bend your ankle like this And you push the water in front of you It's like kicking a bit on the side one by one Exactly, kicking your side So I'm sitting on the chair, lift up my knees And alternation kick on the side one by one And bring back my knees to my chest Exactly, yeah, sitting like this, you can see it Like this, I'm sitting in the water Okay, let me see again in the water Alright, I think it's pretty okay That's what you can do to help you Is there any other tips you want to share, Beno? So, close to the body Make sure that you are not very stressed Relax And then when you are closed like this Breathing, breathe out Okay, and then slowly, gentle, don't fight against the water Very smooth in the water And that's how you will feel very comfortable by training the water And then let's say when you can do this and master it You can stay for hours long I don't know, it depends 10 minutes, more I can move like this, if I am a deep ocean for example I can go back to the boat I can also change direction I can change direction, exactly, yeah So, can you show me how? So, to change direction, you can bend your body In the water to go to one direction Okay, I show you Alright, so you bend your body On the left side, on the right side for you And then I am still moving my legs and my arms I can go the other side Sure And the other side I can also twist Like this? I show you So I am sitting And then I am moving, I am turning I am using my hand I push in the water With my hand Like this And you can move on the back eventually I can move on the back I can come close to you Can I see underwater? Yeah So basically you can do everything you want Going in any direction you want As long as long as you do correctly The movements and you have the total freedom To go where you want You are very comfortable Look where you are going In which situation is it usually useful To know how to tread water? So, basically you can use it When you are in a deep pool Okay Here we can stand, so that's very easy The pool here is about 1.2 meters But if you go to a bigger pool Deeper pool, yeah You can try the water like this The ability if you are in the middle of the pool Also you can do it in the ocean In the middle of the ocean Like you drop from the boat You are waiting your friends And then you just stay in the water There is nothing to catch You just tread water You can stay for an hour actually It's very relaxing Alright Benoit, that's pretty cool So just guys, just make sure When you practice this Don't go where it's deep at the beginning Practice where you can touch At the bottom of the pool Like this In case something you are not feeling too comfortable At any time you can touch the ground And rest and feel comfortable And then when you master the skill In a shallow pool Then eventually And go in the deeper hand pool Try to practice changing direction Maintain your body Feel super comfortable basically You need to be able to swim If you go in the ocean as well And then after you practice Your skills for a few times The next step is to learn How to do eventually a water polo You know because I think Water polo sports Getting with the boat Is the sport where Trading water is one of the most useful Until where can we Train water Benoit? Is it possible to train water With the hands outside of water? Yeah sure, I can show you So I just use my legs And I have my hands outside So is it harder with your hands outside? Yeah it's harder But if you do it correctly with your legs Nothing happens Try to go higher and higher Until where can you go? Again? You can put your body All right My chest is going outside So basically to go higher To be going more up right You need to accelerate the movement with your legs In one acceleration then you will go up Is it easy to stay up? A bit difficult To stay up and high So what's the tips to stay up? Accelerate very fast with your legs Very high like this With your chest also You can use your hands underwater And your legs underwater Until where can you Maintain your body 5 seconds the highest you can One, two, three, four, five And that's a bit tiring A bit tiring yeah Okay this is what we learn in water polo right? The guys they want the ball They have to go high to catch the ball And then to shoot So basically the resting one Is near to the water with your face close That's super relaxed, super easy The challenging one is to do the same Training water outside Until higher your chest, higher your shoulders With your hands up Okay Benoit thank you for all the tips I hope this video helped you guys You can download or learn to swim up On our platform On iPhone and on Android You can also subscribe to our YouTube channel And we hope to see you soon for our next video See you guys, cheers