DNF Puzzles - Key Elements of Perfect DNF

Dynamic No Fins (DNF) puzzles are the challenges that freediver face when performing DNF dives. These "puzzles" encompass various aspects of the discipline, including technique, mental focus, relaxation, breath control, buoyancy, and efficiency. Each aspect interacts and influences the overall performance, much like pieces of a puzzle coming together to complete the dive.

At the beginning of your DNF journey, you may not see all the elements that contribute to a successful dive. Over time, these elements emerge as individual "puzzles" that you must practice and integrate to improve.

Below, I’ve split these puzzles into areas that are easy to explore, helping you build a strong foundation for better and more enjoyable dives.

Structured Training Log and Visual Insights

Before diving into DNF Puzzles, I recommend building your own structured Training Log, that will give you visual insights into your trainings and your progress.

It's really important to have proper volume of trainings and to be motivated by the numbers (progress, sessions done, volume of trainings).

Blueprint | Discover Hidden Patterns in Your Training Data

Optimizing your freediving performance requires more than just physical training—it’s about understanding your data. Learn how to structure your training logs, use formulas, pivot tables, and charts to track progress, analyse efforts, and plan smarter for better results.

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Mental Focus and Relaxation

In freediving, mastering the mental aspect is crucial for relaxation, efficiency, and overall performance. Mental challenges like anxiety, urge to breathe, and monotony can hinder dives. By practicing techniques like mindfulness, visualisation, and controlled breathing, divers can cultivate calmness and reduce oxygen consumption.

DNF Puzzles | Mental training

After two years of refining my DNF freediving technique, I understood the critical role of mental training. Shifting my focus from rigid goals to mindful relaxation transformed my dives, enhancing both performance and enjoyment. Explore my journey and practical strategies here!

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Technique

Ensures efficient movement, conserving oxygen and reducing physical effort

DNF Glide Technique

Gliding is essential in DNF, promoting relaxation and conserving energy. Get to know and practice key glide phases. Efficient glides reduce number of strokes and kicks, enabling smoother, longer swims. Mastering the glide is a personal journey, requiring practice, video analysis, and experimentation for continuous refinement and efficiency gains.

DNF Puzzles | Mastering efficient glide

A smooth DNF glide is key to freediving efficiency: fewer strokes, more relaxation, and lower oxygen use. I break down glide phases—turns, kicks, strokes—and share tips to improve: body position, flexibility, and hydrodynamics.

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DNF Leg Kicks Technique

Proper leg kicks technique reduces drag and complements arm strokes and glides, ensuring smooth momentum. Check out how to refine kicks, maximizing dive efficiency and distance.

DNF puzzles | Leg kicks in DNF

Leg kicks are vital for efficient Dynamic No Fins (DNF) freediving. They conserve energy, reduce drag, and maintain rhythm. Focus on a smooth, powerful kick with relaxed knees, pointed toes, and aligned ankles. Study pro techniques, record yourself, and refine your form for smoother dives.

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DNF Arm Strokes Technique

Dynamic No-Fins relies on efficient arm strokes for propulsion. Proper arm strokes and body alignment improve relaxation and reduce drag. Regular adjustments and drills ensure continuous improvement, allowing divers to conserve energy, glide further, and achieve greater performance in the water.

DNF Puzzles | Arm Strokes

Mastering Dynamic No-Fins is about balancing power and relaxation. Arm strokes drive propulsion, with phases like the catch, glide, and reset. Practice with video analysis, isolated drills, and core focus. Refine often—small tweaks matter!

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DNF Turn

(Coming soon!)

DNF Moves Synchronisation

(Coming soon!)

Buoyancy

Buoyancy isn’t just a detail in DNF—it’s the foundation of efficient, smooth dives. Perfectly balanced buoyancy allows effortless glides, improved posture, and reduced energy use. Small adjustments, even as little as 100-200g, can transform your performance. Learn why buoyancy matters and how to fine-tune it!

DNF Puzzles | Perfect Buoyancy in DNF

Perfect buoyancy transforms freediving. It enhances your glide, reduces drag, and optimizes energy use. Dialing in weights for your lung volume and packing can improve posture and streamline performance. Even a 250g adjustment can make a big difference in DNF.

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Breath Control

Maximises oxygen stores and reduces waste of energy.

(Coming soon!)

Flexibility

Flexibility is essential for Dynamic No Fins, improving glide, posture, and movement efficiency. Tight muscles increase drag and reduce relaxation, but daily stretching can address stiffness and boost performance. Focus on key areas like chest, arms, legs, back, and even feet. Flexibility isn’t optional—it’s the foundation of freediving success!

DNF Puzzles | Stretching to Enhance Flexibility in DNF

Flexibility is key in Dynamic No Fins, improving glide, posture, and efficiency. Poor flexibility can limit movement and relaxation, increasing drag. A 15-20 min daily stretch routine can reduce stiffness, boost muscle elasticity, and even aid lung volume. Invest in flexibility!

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Anaerobic and Aerobic Trainings

(Coming soon!)

Oxygen and CO2 levels

Lung capacity

(Coming soon!)

High CO2 tolerance

(Coming soon!)

Packing

(Coming soon!)

DNF Equipment

Dynamic No Fins requires minimal yet effective equipment. Such setup includes a neck weight for neutral buoyancy, a reliable nose clip for breath control, bright goggles for clear visibility, and a comfortable wetsuit for ease and efficiency. These tools minimize distractions, boost comfort, and help refine technique, making each dive smooth and enjoyable. Keep it simple and focus on what works best for you!

Equipment | The Key to a Fantastic Dynamic Experience

For optimal Dynamic No Fins (DNF) freediving, I’ve honed my setup to maximize comfort and performance. Key elements: neck weight for neutral buoyancy, a reliable noseclip, bright goggles for better visibility, and a well-fitted wetsuit to reduce drag. These essentials keep me focused and efficient!

Anonymous FreediverAnonymous Freediver

Practicing each "puzzle piece" individually and integrating them cohesively leads to safer, longer, and more enjoyable dives. Ignoring any one aspect can disrupt the balance, limiting performance and increasing risk.

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