Top 10 Mistakes to Avoid at a Freediving Comp (and How to Fix Them)

It’s easy to mess up when you care deeply.
When every breath, every second, every meter feels like it matters.

But freediving isn’t just about pushing. It’s about listening. To your body. To your timing. To the little voices warning you when something feels off.

Here are ten of the most common mistakes I’ve seen (and made) — and what you can do instead.

1. Declaring a Too-High Announced Performance (AP)

You get penalised if you don’t reach your declared distance or time. The rule is clear: only go over your AP, never under. Ask yourself: do you thrive with pressure? Or collapse under it?

Declare something realistic. Something you’ve done before. Something that feels steady, not scary.

I wrote more on this in How to Declare Your PB Wisely.

2. Training the Day Before

Rest is training too.
You don’t get stronger by pushing to the end — you get stronger by recovering.

Comp day is not a training day. Let your nervous system settle. Let the excitement build in a good way.

3. Overtraining in the Weeks Before

If you’ve been diving every day, squeezing in one more session, one more attempt — pause.
Overtraining leads to burnout, fatigue, and doubt. More isn’t more.

Your body is already enough. Your prep is already in you. Trust that.
Read more about trusting slow progress here.

4. Eating Before Static

Food raises your heart rate and digestion steals oxygen.

If you want to feel calm during static — skip the meal. Fast for a few hours before. Let your body drop into that low, quiet place.

This study on pre-apnea nutrition backs it up: fasting improves oxygen efficiency.

5. Arriving Late or Rushed

If you’re sprinting to the venue, you’re already stressed. That stress will show up in your dive.

Get there early. Way earlier than you think. Walk the pool deck. Breathe. Feel the place.

6. Not Having a Backup Plan

What if your scooter breaks down?
What if you forgot to refuel?
What if Google Maps takes you to the wrong location?

Have a contact. Have backup transport. Leave room for mistakes that have nothing to do with diving.

7. Forgetting to Read the Rules

Yes, there’s always a briefing. But going in blind adds anxiety.

Know the basic surface protocol. Know what gets you disqualified. Know where to put your tag.
My breakdown of AIDA Pool Rules is here.

8. Not Bringing the Right Gear

Check your gear the day before. Not the morning of.

Goggles, noseclip, suit, lanyard. Spare everything.
Even if you think you won’t need it.

9. Letting One Mistake Ruin the Whole Day

You missed your AP. You blacked out. You got a red card.

So what.

Shake it off. Your value doesn’t hinge on one performance. Keep showing up.
You’re here for the long game.

10. Forgetting to Enjoy It

The friends. The nerves. The way your heart races when you hear the countdown.
It’s all part of it.

Let yourself enjoy the process. This isn’t a punishment. It’s a privilege.
And maybe the most important rule of all?

Look good in the celebratory pictures.

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Also read: How to Prepare for Your First Freediving Pool Competition, Freediving Competitions: It’s Not Just About Winning, and Competing Against Yourself: The Real Mental Game of Freediving.