This course introduces you to the full fundamentals of freediving through structured theory, confined-water breath-hold work, and open-water depth sessions. It is designed for beginners who want a complete foundation in freediving technique, safety, and body control, with depth targets of 10–15 metres.
The course begins with knowledge development completed via eLearning or instructor-led sessions when needed. Topics include freediving physiology, breathing cycles, equalisation techniques, and risk management. This foundation prepares you for controlled practice in the water, ensuring you understand how technique, relaxation, and safety procedures work together during a freedive.
In confined water, you will learn breath-hold skills and develop static and dynamic apnea performance. Guided practice focuses on body alignment, finning efficiency, smooth turns, and the mental aspects of staying calm during breath-hold work. These exercises build confidence and refine your technique before moving into open water.
The open-water sessions introduce free immersion and constant weight dives to depths of 10–15 metres. You will practise progressive descent, controlled equalisation, streamlined positioning, and ascent stability while maintaining close contact with an instructor-managed safety system. The course emphasises proper buddy procedures and safety roles, giving you the confidence to train responsibly in the future. By the end, most participants achieve the performance goal of a 10-metre constant weight dive.
Confined-water sessions take place in controlled conditions ideal for breath-hold training. The calm environment allows you to focus entirely on technique, relaxation, and efficient movement. Horizontal lines and markers support consistent dynamic practice.
Open-water sessions take place at a site with stable depth profiles, anchor lines, and clear conditions appropriate for beginner-level freediving depth work. The setup includes surface floats, descent lines, and instructor-managed safety systems to ensure controlled progress throughout the depth phase.
Participants must be at least 15 years old with adequate swimming ability and confidence in the water. No prior freediving or snorkelling experience is required. The course introduces all skills from the beginning and progresses at a controlled pace.
Comfort with face immersion, basic fitness, and the ability to follow instruction are important. Completing knowledge development in advance helps you make the most of the water-based sessions.
You’ll train with instructors experienced in developing freediving confidence and technique in beginners. Their structured approach ensures each skill is introduced safely and clearly, building your ability step by step. Attention to breathing preparation, body position, and efficient movement helps you progress quickly without feeling pressured.
Facilities and training environments are set up to support both horizontal and depth-based work, with reliable safety systems and well-maintained equipment. This course offers a strong foundation for anyone wanting to continue into deeper freediving levels or refine breath-hold skills for recreational use.
About the centre
The Palm Jumeirah, Dubai
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