Category: Tips and Tricks

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How to Stay Dive-Fit Through Winter: Simple Training Ideas

stay dive-fit

When rough seas, cold spells and poor visibility get in the way of regular spearfishing, underwater foraging or freediving, it’s easy to lose momentum. However, the off season is one of the best opportunities to sharpen diving technique, build confidence, and work on weaknesses without the pressure of finding fish. Think of it as pre-season freedive conditioning rather than “waiting time”.

In collaboration with Rich, our team physio, we have put together a number of practical, simple exercises that you can do to keep yourself ‘dive-fit’ during extended periods on land. 

Can’t make time for structured exercises? See our top tip below for exercises you can do to increase your breath-hold even whilst you’re on the go…

On the subject of the off-season – read our article on How to Properly Store Spearfishing & Foraging Gear When Not in Use

Land-based Focus

On land, your aim isn’t to train like a bodybuilder, it’s to stay mobile, strong, relaxed and connected to your breathing. Gentle, consistent work keeps your body ocean ready and maintains the movement quality you rely on underwater.

Mobility (choose 2-4 per session)

  • World’s Greatest Stretch: Deep lunge, opposing hand to floor, rotate chest toward front knee, switch sides and repeat.
  • Thread the Needle: On hands and knees, slide an arm under your chest and rotate gently.
  • Ankle Wall Dorsiflexion: Stand facing a wall in a short lunge with your front foot a small distance from the wall. Keep your front heel on the floor and slowly bend your knee toward the wall. Stop if the heel lifts, then adjust your foot distance as needed.
  • Broomstick Shoulder Pass Throughs: Wide grip, slowly move stick overhead and behind.

Strength (slow and controlled, 2-3 rounds)

  • Glute Bridge: Lie on your back with your arms by your side, feet on the floor a shoulder width apart and knees up, tense your glutes, lift hips slowly to bring your knees, hips and shoulders inline, pause at top, lower with control.
  • Dead Bug: Lie on your back with your arms & legs in the air, bent 90 degrees at the knee. Engage your core. Opposite arm/leg slowly extends towards the floor while keeping the lower back from arching.
  • Step Ups: Step onto a box or stair with tall posture and controlled movement. Alternate the leading foot.
  • Farmer Carry: Walk 20-40m carrying weights, shoulders relaxed, core engaged.

Pool-based Focus

If you have access to a pool, treat the water as a technique school, not a breath-hold competition. Smoothness and calm are far more valuable than distance or time and, for safety, always train with a buddy.

Finning Technique Drills:

  • Silent Kicks: Swim a length aiming for no splash and no noise from the fins.
  • Long Leg Kicks: Slow, hip driven kicks with relaxed ankles and hands by your sides.
  • One Fin Drill: Swim half a length using only one fin – improves balance and body awareness.

Body Position & Relaxation Drills

  • Sink Down Float: Exhale gently, sink a short distance, relax and feel your natural balance point.
  • Front Glide: Kick once, glide as long as possible while staying completely still and streamlined.
  • Mask Off Familiarisation: Remove mask near surface, swim slowly with full calm and control. This helps you to remain calm under pressure in water.
stay dive-fit

A Simple Weekly Rhythm

You don’t need a full time programme, just meaningful touches that keep you tuned in.

Example weekly outline:

  • 1 short land session: 20-30 mins mobility + strength
  • 1 gentle pool session: 20-40 mins technique only
  • Optional: brief mindset practice (journalling, visualisation or reviewing your dive footage)

No Time For Exercise?

Even if you don’t have time for structured training, you can still improve breath-hold comfort and CO₂ tolerance through simple, safe, everyday breath-hold practice. When done gently and with full awareness, normal daily movement can become micro training. 

You can hold your breath for short, relaxed periods while walking the dog, pushing a trolley at the supermarket, tidying the house, or walking to make a cup of tea at work. These small efforts help build calmness under rising CO₂, improve breathing control, and maintain confidence without needing extra time or equipment.

Remember that breath-hold practice should only be done on land while standing or walking, far away from hazards, and never to the point of discomfort, dizziness, or urgency. A small amount done regularly is usually safer and more effective than pushing hard.

⚠️ Safety Reminders

  • Never train breath-holds near water, roads, stairs, vehicles, power tools, or when carrying heavy items
  • Stop immediately if you feel light headed, tingly, warm, panicked, or off balance
  • These are comfort range drills, not challenges or records

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Equalisation Struggles as a Beginner Diver: What Helped Me (and Might Help You Too)

My First Scallop Dive

I was buzzing in my brand new wetsuit — warm, comfy, and ready for my first proper spearfishing mission to get scallops. But as soon as I hit the water, things didn’t go quite as planned.

The sea was choppy, I was nervous, and my right ear just wouldn’t equalise. What started out feeling exciting quickly turned into a frustrating and painful learning curve.

If you’re new to freediving or spearfishing and battling with equalisation like I was, I hope this post helps you feel a bit more prepared — and reminds you that you’re not alone.

What Went Wrong – The Ear That Threw Me Off

From the start, I felt tense. The surface was rough, and I was already on edge. It was a new spot and I just jumped in. Then I noticed my right ear wasn’t clearing properly. I kept trying, but it just got more painful — and that pain made me even more tense.

A few times after my duck-dive I found myself spiralling down into the murky depths, kicking and feeling lost under the water is a scary place to be in.

Suddenly I wasn’t just trying to dive — I was trying not to panic. Not the best headspace to be in when you’re meant to stay relaxed and controlled underwater.

What Helped – Slowing Everything Down

Eventually, I had a little chat to myself and slowed everything right down.

  1. I gave myself more time to breathe up — resting on the surface longer before each dive to feel properly calm and ready.
  2. Ease into it with smaller, gentler dives as you make your way to your spot — treat it like a warm-up, not a race.
  3. If something feels off or starts to hurt, pause. I stopped trying to “push through” and instead focused on relaxing and resetting.
  4. The goal is to enjoy it — not just endure it. When you feel confident in the water, everything gets easier, especially staying relaxed.

I realised I was putting pressure on myself without even noticing. Donning my sexy new Aspetto wetsuit, I wanted to dive like pro — going deep and staying down for ages. But skills like that take time. He’s been doing this for ten years. I was trying to match a level that I hadn’t trained for yet, and it was stressing me out. Letting go of that pressure was a turning point.

It’s funny — I thought equalisation was all about technique. But the biggest change came from relaxing my body, calming my mind, and easing back into the water.

“People forget equalising is 99% about relaxation and feeling comfortable.”

Freedive Menorca

Final Thoughts: Go Easy On Yourself

Spending time in the water made all the difference. Seeing the sea in all its states — calm, choppy, rising, or still — helped me build confidence and a deeper respect for the conditions. Getting in when it was a bit rough made me realise that when I’m fit, healthy, and feeling strong, I give myself the best chance of working with the ocean rather than against it. In the early days, I was tense in the water because I didn’t feel strong, and that made it hard to relax and equalise properly.

Checking out the spot beforehand really helped with peace of mind too — I liked going when the tide was low so I knew it was coming back in, which made me feel safer, like I wouldn’t get washed out to sea. Finding a spot I loved and returning to it again and again also helped; getting familiar with it in different conditions broke down fear and built a real sense of comfort. Even diving in pea-soup visibility days — where you can barely see your hand in front of your face — taught me a lot.

Those murky sessions made me appreciate the crystal-clear days even more. Over time, what once felt intimidating slowly became something I could genuinely enjoy, not just endure.

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Seasonal Guide to Spearfishing in the UK: What to catch and when

uk seasonal spearfishing

Spearfishing in the UK offers a diverse and exciting challenge for both experienced spearfishermen and beginners alike. The country’s unique coastal environments, from the cooler waters of Scotland to the more temperate shores of the south coast, host an array of fish species that can be targeted throughout the year. Understanding the seasons and how they influence marine life is crucial for planning successful spearfishing outings.

This guide breaks down the best times of year to target different species and offers insights into the UK’s varying marine conditions.

spearfishing
Lining up on a shoal of bass

Spring (March to May)

As the waters begin to warm up after winter, the coastal marine environment comes to life. Spring is a great time to begin targeting fish as many species move inshore to spawn or feed.

  • Grey Mullet (Chelon Labrosus): Right up in the shallows the mullet move in with the first calm sunny days in spring.  Especially in the vicinity of estuaries, large spawning aggregations can be found and they will be full of roe until May.  Mullet are a resilient fish and do not mind the cold, but they do seem to prefer feeding in the shallows when the waves and swell drop and the sun shines!
  • Bass (Dicentrarchus labrax): Bass begin moving into shallow kelp forests as early as late March. By May, their numbers increase significantly, especially along the southern and southwestern coasts. They are then abundant in shallow waters until November / December when they will trickle offshore to deeper water.  Targeting bass during these months is highly rewarding as they come closer to shore, feeding on smaller fish and crustaceans.  Although they can be found all year round, pay attention to the closed season which usually coincides with their spawning period over winter. 
spearfishing bass
Two fine bass!
  • Pollock (Pollachius pollachius): Another springtime favourite, pollock are found near rocky areas and kelp forests. From March, they start moving closer to the coast, making them a prime target for spearos in the west and north of the UK.  Larger examples tend to be found a bit deeper in around 15 to 20 meters of water, but double figure fish can be found in a kelp forest 3 meters deep!  In winter, these fish move to offshore pinnacles and wrecks to breed.  
  • Plaice (Pleuronectes platessa): This flatfish species is often abundant in sandy, shallow areas in spring, especially in areas with good tidal flow. The waters off Sussex, Hampshire, and Norfolk are ideal hunting grounds during this period.  Plaice can be thin in February and March, but by May and June time some lovely fat examples can be found.  
pollock
Grace Patton with 7lb pollock
spearfishing in the uk

Summer (June to August)

Summer is the prime spearfishing season in the UK. The water temperatures rise, marine life is more active, and visibility often improves, especially in the south.

  • Grey Mullet (Chelon Labrosus): Grey Mullet can be found almost anywhere along the coast during summer, as the large schools break up and they spread along the coast feeding in the shallows on stringweed and gutweed.  
  • Wrasse: They are a popular target for those spearfishers starting out due to their abundance and their habitat in shallow, rocky areas, which are easily accessible to freedivers.
  • Bass: Bass fishing reaches its peak in the summer months. Spearfishermen can find them just about anywhere on the coast patrolling rocky areas, kelpy reefs, stringweed forests and wrecks. Mid-summer bass tend to be more aggressive feeders, increasing your chances of landing a sizable catch.
  • Mackerel (Scomber scombrus): Mackerel migrate to the UK’s coastal waters in large schools from June onwards, making them an exciting and fast-moving target. Found in most UK waters, they are abundant around the southwest and along the Welsh coast.
  • Pollock: Pollock fishing is still strong during summer.  Large examples often follow the mackerel shoals and sardines right inshore.  
  • Red Mullet: A fish fit for an emperor, these beautiful striking red fish feed in sandy bays on summer evenings, but can be tricky to get near!
  • Grey Triggerfish: Once a rare sight, these days it is not unusual to bump into these weird and wonderful fish in the height of summer.  They are most common on the west coast of Scotland, Ireland, Wales and Cornwall in areas of very rough ground, especially near mussel beds.  
  • Plaice: Having fattened up on clams through the spring plaice are great to target in the summer months on the fringes of kelp beds on the sand or on cockle or mussel beds.  
  • Black Bream: Black bream are nesting during spring so we must avoid spearing them then or the young may die, but during the summer months they are an exhilarating fish to hunt.  
  • Gilthead Bream (Sparus aurata): Although these fish are a rare and highly prized catch for spearos, during the summer months they begin to turn up around sandy bays, stringweed forests and in the tidal races off headlands.  They especially like beaches where there are lots of mussels growing on the rocks!
spearfishing wetsuit jacket front
Start Point Labrax wetsuit jacket

Summer wetsuits

5mm wetsuits are the perfect neoprene thickness for diving through summer.

LOOK AT OUR RANGE OF 5mm WETSUITS

Autumn (September to November)

Autumn is a transitional period in UK waters, but it can be an incredibly productive time for spearfishing, particularly for those targeting species that remain active as the water cools.

  • Bass: As temperatures cool, bass remain an excellent target, especially during September and October. They are often found close to shore, preparing for winter by feeding heavily on baitfish.
  • Grey Mullet: Mullet are plentiful along the southern coasts in the early autumn months. They are commonly found around estuaries, harbors, and rocky shorelines. These fish are known for their skittish nature, so patience and stealth are essential.
    “Mullet are some of the trickiest fish to spear in UK waters. Their keen sense of danger and rapid movement make them a challenge for even experienced spearos.” – UK Spearfishing Association
  • Flatfish (Solea solea, Pleuronectes platessa): Both sole and plaice are active in autumn, especially in shallower waters. They can be found in sandy areas around the southern and eastern coasts of the UK, particularly around Sussex, Norfolk, and Kent.  On the south west coast, they often move onto Mussel beds at this time of year. 
  • Red Mullet: In the South West, Red Mullet numbers tend to peak during Autumn.
  • Pollock: Larger individuals seem to move closer to shore in the Autumn, with ten pound fish being a prized and delicious catch among spearfishers.
  • Gilthead Bream (Sparus aurata): Autumn is the best time to find gilthead bream, particularly in warmer southern waters like those off Cornwall and Devon. They are a tricky fish to find however; a rare but highly prized catch for spearos in the UK.  

Winter (December to February)

Winter spearfishing in the UK is not for the faint-hearted, but it can be rewarding for those willing to brave the cold waters. Many species move offshore or become less active, but there are still opportunities to be had.

  • Cod (Gadus morhua): Winter is cod season. From November through February, cod migrate closer to the UK’s shores, particularly along the east coast, from Northumberland to East Anglia. These colder months are the best time to target large cod.
  • Flounder (Platichthys flesus): Flounder are another winter species worth targeting. Found in estuaries and sheltered bays, they become more active during colder months. The Bristol Channel and areas around the Solent are prime locations.
  • Whiting (Merlangius merlangus): Often overlooked by spearfishermen, whiting are abundant in the colder months. They can be found in large numbers off the east coast, particularly around Yorkshire and Lincolnshire.

Essential Considerations for UK Spearfishing

Tidal Conditions and Visibility

Tides play a crucial role in spearfishing, especially in the UK where tidal ranges can be significant. A rising or high tide often brings fish closer to shore, increasing your chances of a successful outing. However, tidal surges can also impact visibility, particularly after storms or during spring tides. Always check the weather and tidal conditions before heading out to ensure safe and productive fishing.  During neap tides, we tend to find the best visibility and smallest currents, which usually means a more successful and enjoyable hunt!

CHECK TIDE TIMES FOR UK REGIONS

Marine Conservation Zones (MCZs)

As a spearfisherman, it’s essential to be aware of Marine Conservation Zones (MCZs) around the UK, which are designated to protect sensitive marine environments. Certain MCZs may have restrictions on fishing or spearfishing, so it’s crucial to research local regulations before planning your trip. Full information and MCZ maps.

aspetto camoflauge wetuit
Start Point Aspetto Wetsuit

Spearfishing Equipment Tips

The changing seasons in the UK also mean varying water temperatures, so ensuring you have the right wetsuit is key to a comfortable spearfishing experience. In spring and autumn, a 7 mm wetsuit is typically sufficient, while in summer, many spearos opt for a 5mm wetsuit. Winter spearfishing, however, demands thicker suits, with 7mm wetsuits more being necessary for enduring the cold.

LOOK AT OUR FULL RANGE OF WETSUITS
Start Point wetsuit underwater

Spearfishing in the UK is a year-round endeavour, provided you are prepared for the seasonal shifts in both species availability and marine conditions. By understanding what to target and when, you can plan your outings to maximise success and enjoyment, whether you’re after a bass in the height of summer or braving the winter cold for cod.

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Spearfishing For Beginners

Start Point wetsuit underwater

A Beginner’s Guide to Spearfishing: Dive into the Adventure

What is Spearfishing?
The Basics Of Spearfishing
Understanding The Marine Environment
Techniques and Tips for Beginners
Essential Spearfishing Equipment
Best UK Locations for Spearfishing

Spearfishing is an exhilarating underwater sport that combines the thrill of hunting with the serene beauty of the ocean. As a beginner, you’ll find spearfishing to be a challenging yet rewarding experience, offering a unique way to connect with nature and enjoy the marine environment. Unlike traditional fishing, spearfishing involves the use of a speargun or pole spear to catch fish, requiring both physical prowess and mental focus. This spearfishing for beginners guide will take you through the basics of spearfishing, from understanding what it entails to the best locations in the UK, and the essential equipment you’ll need to get started.

Take a look at our ‘Essentials’ Spearfishing Starter Pack

What is Spearfishing?

Spearfishing is the practice of hunting fish underwater using a speargun. This method of fishing has been around for thousands of years, dating back to ancient civilizations who relied on it for sustenance. Today, it has evolved into a popular sport and recreational activity, attracting enthusiasts who seek both adventure and sustainability in their fishing practices.

Unlike angling, where you use a rod and bait to lure fish, spearfishing requires you to be in the water, holding your breath and diving to hunt your prey. This makes it a more immersive experience, as you become part of the marine ecosystem. It also necessitates a deep understanding of fish behaviour, marine environments, and safety protocols.

The Basics of Spearfishing

Safety First

Before diving into spearfishing, safety should be your top priority. Here are some fundamental safety tips:

  1. Always Dive with a Buddy: Never go spearfishing alone. Having a partner can provide assistance in case of an emergency.  Practising the one up, one down rule in spearfishing is crucial.
  2. Know Your Limits: Don’t push yourself beyond your comfort zone, especially when it comes to breath-holding and diving depths.  Increasing your depth and breathold should be a gradual process of development.  Plus, often the best fish are in the shallowest water!
  3. Check Local Regulations: Ensure you are aware of local fishing regulations and protected species.  Search google for your local IFCA (Inshore Fisheries and Conservation Authority) to check rules and regulations regarding licences, protected species and minimum sizes. 
  4. Use a Float and Flag: This alerts boaters to your presence in the water, reducing the risk of accidents.  Still, avoid areas which may be busy with boat traffic such as harbours or estuary mouths as some boat drivers may miss your dive flag.  
  5. Stay Hydrated and Rested: Physical fitness and hydration are crucial for safe and effective diving.  
Spearfishing for beginners

Understanding the Marine Environment

Successful spearfishing requires knowledge of the underwater environment and the behaviour of your target species. Spend time studying:

  • Fish Species: Learn to identify different fish species, their habits, and habitats.  Good resources to help learn this are: Ian Donald’s book ‘Underwater Foraging’ or ‘The Collins Guide to British Coastal Wildlife’.  Ultimately, covering ground and observing what is going on in the sea will be the most revealing!
    LOOK AT OUR FISH SPECIES GUIDE
  • Tides and Currents: Understanding these can help you predict fish movements and ensure safer dives.  Websites such as tides4fishing.com or apps such as navionics or i-boating can be extremely helpful in understanding the state of tide and currents.  Researching tidal streams and examining tidal atlases can also be extremely helpful.  Bear in mind that during spring tides, currents and movement on the bottom will be significant while on neap tides, currents will be lesser. 
  • Weather Conditions: Good visibility and calm seas make for better spearfishing conditions.  Understanding what the wind and waves are doing is crucial. Check out sites or apps like windy.com or surfline.com to predict the sea state before you go to the coast. 
Underwater

Spearfishing for Beginners Techniques and Tips

Practice Breath-Holding

Spearfishing requires you to hold your breath while diving. Practice breath-holding techniques such as:

  • Static Apnea: Holding your breath while lying still.
  • Dynamic Apnea: Holding your breath while swimming or walking.

Warning: Never do breath hold practice alone in case of blackout!!

Improve Your Swimming Skills

Strong swimming skills are essential for spearfishing. Work on:

  • Freediving Techniques: Learn proper freediving techniques to dive efficiently and safely.  A freediving or spearfishing course can be a great help to establish correct finning and duck dive technique, for example.  
  • Stamina and Endurance: Build your stamina to stay underwater longer. Running and cycling are both fantastic exercises to build up stamina.

Learn to Read the Water

Understanding the underwater environment and fish behaviour is crucial. Spend time:

  • Checking the wind, wave and swell forecast:  Learn how this impacts the conditions at sea, and never go to sea in strong winds which make conditions dangerous!
  • Observing Fish: Learn their habits and preferred hiding spots.
  • Studying Tides and Currents: Predict fish movements and find the best spots to dive.
Pollock
Pollock (© Citron, CC BY-SA 3.0)

Ethical and Sustainable Spearfishing

Spearfishing is a thrilling and immersive sport that offers a unique way to connect with the ocean.  It is probably the most responsible fishing method resulting in no bycatch, no litter, no damage to the seabed, and being completely selective.

As a spearfisher, it’s important to practice ethical and sustainable fishing. This includes:

  • Respecting Size and Bag Limits: Never take more than you need.  Follow local regulations to avoid overfishing.  You can check the minimum sizes of fish species off the Devon coast here.
  • Avoiding Protected Species: Be aware of and avoid hunting endangered or protected species.  For example, endangered fish such as skate, or protected species such as bluefin tuna.  Also never take a berried lobster, which is a female lobster with eggs.  
  • Minimizing Environmental Impact: Avoid damaging reefs and marine habitats.  Always pick up rubbish on your dives, but take extreme care with fishing line and hooks.  
coral reef

Embark on your spearfishing journey in some of the UK’s best locations, from Cornwall’s clear waters to Scotland’s rugged coastlines. Remember to practice ethical and sustainable fishing to preserve the marine environment for future generations. Happy spearfishing!

References and Further Reading

For more detailed information on spearfishing techniques, regulations, and equipment, consider these resources:

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Start Point Spearfishing Open Day – 13/08/23

Spearfishing Beach Paella

We are hosting an open day at the Start Point Spearfishing HQ in Plympton on Sunday 13th August on behalf of the UK spearfishing team and you’re all invited! Join us for an afternoon of demonstrations from Joe PK and Daniel Mann on how to rig your spearguns and make your own spearfishing bands, followed by a live raffle of some of our best selling gear!*

Chef Barcley’s freshly foraged scallop and lobster paella will be sure to tantalise your taste buds and will be available all afternoon so why not drop in and give it a try! The Spearo Hangout podcast trio will also be in attendance offering live commentary of the days’ events!

Why:

To get UK spearfishing men and women together to learn (live demonstrations), laugh and be merry (paella and drinks available). Funds raised from the live raffle will go towards supporting the UK spearfishing team to compete in Spain.

Where:

Start Point Spearfishing HQ in Plympton. See full address here.

When:

Sunday 13th August from 12:00 – 16:00. Paella served from 13:00 – 15:30. Live raffle will be called at 15:30.

How much:

It’s completely free to come along and watch the demonstrations. Raffle tickets are £5/ticket and can be bought in advance or on the day, paella will cost £7/portion and soft and alcoholic drinks available for all – we simply ask for a donation.

The Raffle:

At 15:30 we will be be calling the live raffle where you can be in with a chance of winning some of the below epic spearfishing prizes! Money raised from the raffle will go towards supporting the UK spearfishing team to compete in Spain. Raffle tickets can be bought on the day, however for those of you that cannot make it and still want to participate you can buy your tickets here! The below products will be up for grabs in the raffle. Buy your ticket now or on the day.

Raffle prizes include:

  • Start Point Labrax 5mm complete wetsuit
  • Start Point T Shirt
  • 5m float line
  • Start Point torpedo float
  • x2 £10 vouchers
  • Start Point stiletto knife 
  • IST 40L dry bag 
  • Start Point 3mm socks

Can’t make it but still want to participate in the raffle?

No problem! You can buy raffle tickets online by clicking on this link here. There will be a live feed of the raffle on our fb page here.

If you have any questions please don’t hesitate to give us a call or send us a Whatsapp on 07518 784 002.

*Funds raised from the live raffle will go towards supporting the UK spearfishing team to compete in Spain!

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