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The Importance of Water Safety

  • March 7, 2021

Spending time at the swimming pool or enjoying a day at the beach are both great ways to relax with friends and family. In Dubai, it’s especially a good way to escape the heat. But, what happens if you unexpectedly fall into the pool with clothes on? What would happen if there is no one watching you swim in the sea? Accidents can always happen! This is why it is important to understand and learn the basics of Water Safety.

Young swimmers are most at risk and being in the water can even be dangerous, so here are a few tips on how to be water safe:

  • Never go to the pool alone or unsupervised
  • Children under 12 should always be watched when swimming. You can assign a “Water Watcher” who will keep an eye on the kids swimming at all times.
  • Children who do not know how to swim should wear appropriate floating aids
  • Never push people into the pool
  • Don’t trust children to look after other children
  • Keep young children within arm’s reach
  • Have a parent or adult who is able to swim near the children in case a swimmer needs help

The best way to prevent accidents is to take children to swimming lessons to learn how to swim from a young age. Children as young as 3 can already learn how to swim independently, so starting to learn this life skill as soon as possible is very important.

What to do in case of falling into the pool with clothes on

Even people who know how to swim may not know what to do in the event of falling into the water with clothes on. Wet clothes can become incredibly heavy in the water, making it difficult for someone to swim and tiring out the person very quickly. The first step in this event is to not panic. Stay calm and try to float by yourself. Once you are floating, you can either start kicking to the wall (if the wall is close enough) or start to shout for help.

Swimming Lessons with High Performance

At High Performance Swimming, we aim to teach all children how to be Water Safe. From our first swimming level, we start teaching children how to be independent in the water by teaching skills such as:

  • Floating by themselves on their front and back
  • Being able to turn from their front into a back float
  • To always swim towards the wall
  • Blowing bubbles from their nose and mouth
  • To never panic in the water

Panicking can greatly increase the chances of an accident happening. When a child starts to panic in the water, they will tend to open their mouth, letting water inside and making it hard for them to breath. We teach swimmers to be confident in themselves and to never panic in deep or shallow water. Instead, children should relax and float on their back. This will give other people, such as a lifeguard, the chance to grab the swimmer and bring them to safety.

Water Safety Week with High Performance Swimming

From Sunday 21st to Saturday 27th March 2021, High Performance Swimming is offering children the chance to join their WATER SAFETY WEEK! These lessons are also for non-HPSC swimmers, who are welcome to join for FREE! The lesson will also include a Free Swimming assessment for non-HPSC swimmers.

During this week, the swimming classes will focus on the importance of being safe in and around the water, and teaching swimmers the basic survival skills needed if they do fall into the pool with clothes on.

To join, you just need to book your spot online. Choose the location you would like to join from the links below, this will take you to the HPSC Online Booking page where you can sign up the swimmers details and choose the day you want to join the lesson.

What to bring to the lesson:

  • Regular swimwear
  • Old clothes worn over the swimwear (e.g. t-shirt, shorts, trousers, dress)
  • Old shoes which are allowed to get wet
  • A plastic bag



  • To join classes at REGENT INTERNATIONAL SCHOOL ( The Greens) please CLICK HERE
  • To join classes at SUNMARKE SCHOOL (Jumeirah Village Triangle) please CLICK HERE
  • To join classes at NORD ANGLIA INTERNATIONAL SCHOOL (Barsha 3) please CLICK HERE


We look forward to seeing you at the pool!

Book Your Swimming Classes Online Now!

  • March 1, 2017

We have very exciting news! You can now book your swimming classes online from the convenience of your own home, or wherever you happen to be. You can easily see the availability of the courses and get all your information in one place. Choose between locations and different timings as you make your online booking and get confirmation right away. It is that easy!

How to get started

Visit our website, and select book now. Please find the course of your choice and create an account. The account created would be in the name of the person who makes the booking (usually the parent). Once the account details are completed, the personal details of the swimmer can be added.

The next time you would like to register for a course you just need to click sign in on our booking page, enter your password and you are ready to go.Select the class of your choice from our wide variety of classes, in the menu on the booking page. All of our classes can be booked online from the‘learn to swim’ classes, ‘swim squad’ classes, ‘adult’ classes and special events like registration session, swim camps, swim clinics and holiday programs.


We have lined up some F.A.Q.’s which might be helpful when booking a swimming class online.

I would like to book a swimming class for more than one child, should I book them separately?Once an account is created, multiple bookings can be made through this account and more than one swimmer can be registered on one account. Do you have a family who is passionate about swimming?All your bookings can be easily made in one place, please follow the below steps.• Log in to your account and select ‘Make a new booking’• Next step is to select the course of your choice and click ‘Book’• On the next page, where account holder details appear, you will have the option to enter a new swimmer or select a swimmer which is already registered.

Can I register more than one child,of the same family, at the same time?No problem! It is possible to enter multiple children for a class. First the parent’s details will be requested and then the swimmers details are entered.

How do I pay for the courses ?You need to pay  the term fees to the HPSC administrator or coach at the swimming pool. This can be done in cash, cheque (made payable to High Performance Swimming ) or credit or debit card. Your course is confirmed as soon as the term fees have been paid. 

Where can I find the schedule of swimming classes I would like to book?Happy to help you with this one! Find the swimming class on the booking page and click ‘book’. Next, select the ‘Info’ button. The third tab is the‘Schedule’ section; by clicking it you will be able to see the schedule of swimming classes for that course.

I would like to sign up my child for the Swim Squad course. How do I sign up for all the sessions?Please select the section Swim Squad Hamdan Sports Complex and find the course with the amount of sessions your child like to swim per week.We also run Mini and Development Squads in our other venues, but only during term time while the squad sessions at Hamdan Sports Complex run the whole year. Available days and timings of the sessions are given in the information section, let us know which session(s) your child will attend by sending an email to info@hpsc-dubai. Please disregard the timings of the class displayed during sign up and follow the schedule given in the information tab, shown before clicking ‘book’. Once you click ‘book’ you will find the fee of the swim course, you will be able to enter your child’s details and confirm the booking. You will be informed by HPSC staff about your childs correct swimming schedule.

Can we still join the course even when the term has started?No worries at all! Courses can be enrolled in throughout the term, until the course is full. If you start in the middle of the term, you will only pay a course fee from the week the swimmer starts until the end of the term. This fee shown to you is the fee you pay from the day you start.

Can I change my booking?Yes of course you can, please email the details of the course you like to change to and the reason, to and we will do this for you.

Need more help?

Please feel free to contact us if you have any further questions about online bookings. Our team is also happy to help you book your classes online at the poolside, all you need is your mobile phone and an internet connection.

We look forward for you and your children to join our swimming program and look forward to receive your online bookings.

How to avoid swimming injuries

  • March 29, 2016

Most of us know swimming is a low-impact exercise and one of the least dangerous sporting activities however this doesn’t mean that injuries never happen.  We’ll take you through some of the most common injuries and give you helpful tips on how to avoid them.

Swimmers Shoulder

Swimmers shoulder is an injury that affects the shoulder joint. It occurs as a result of the inflammation of the tendons that surround the rotator cuff.

Swimmer’s shoulder can be from the wrong swimming technique. An example would be in freestyle stroke as the problem occurs when your hand enters thumbfirst, or it crosses the middle of your body when it extends to the front.

  • Over stretching and over training can play a factor in a swimmer’s shoulder. With either over stretching and over training, your rotator cuff muscle tires faster than the muscles can recover and an injury results.

Easy Steps to Avoid Swimmer’s Shoulder

To begin with, always make sure you are swimming with the right technique. Consider asking our swimming instructors to evaluate your strokes and point out mistakes. Also, avoid over training by making sure you have enough recovery time in between sessions??

Swimmer’s Knee

Swimmer’s Knee or breaststroke knee is an injury caused by the repetitive movements of the breaststroke kick. In breaststroke, your leg whips out to help propel your body through the water. When your legs extend and then are brought back together, your knees are forced to an external rotation for which they were not designed for. If you want to avoid swimmer’s knee try to follow these tips:

  • Take breaks from swimming breaststroke.
  • Properly warm up and perform stretching exercises prior to a swimming session.
  • Perform strengthening exercises for the quadriceps and hamstrings.

Neck Injuries

Neck injuries can be another common swimming-related injury, but they are not necessarily associated with a specific stroke. Neck injuries might occur as a result of hyperextending during breaststroke, over-rotating while repetitively turning for breath during freestyle, or overexerting your frontal neck muscles during backstroke. To avoid getting a neck injury follow the advice below:

  • When swimming freestyle, keep your head in line with the spine, with your eyes looking straight down. You should not look to the front or lift your head forwardsto breathe. Likewise, avoid over-rotating your head during the inhale.
  • When swimming the butterfly stroke or breast stroke, always keep your head aligned with the spine. Try to look down when inhaling, rather than to the front to ensure your head remains in a neutral position.
  • In the backstroke, you should gradually increase your swimming distances to give your frontal neck muscles some time to adjust.

Lower Back Injuries

Lower back injuries can be quite painful and are typically a result of incorrect technique. When swimming freestyle, you might be swimming with a high head position and your hips and legs sink. Consequently, you could be kicking intensely to keep your legs up and be overarching your back. In such a situation, you need to work on your position and balance in order to find a comfortable horizontal position.

When swimming the butterfly stroke, poor technique could mean you’re lifting your upper body from the water with your back’s strength. In such a situation, you need to work on your style as well as a dolphin kick so that it is the body wave that lifts the upper body from the water and not the back. Also, stretch and warm up properly before trying butterfly stroke.

Most injuries are from incorrect form and technique, and we might make the same mistakes that cause us these injuries over and over again without knowing it. We hope the tips we’ve included here help you avoid these injuries and remember you can always ask one of our friendly swimming instructors to check your technique if you’re worried.


choose the right goggles and swimming caps for your child

How to chose the right goggles and swimming caps for your child?

  • February 22, 2016

If your child is starting swim lessons, you want to make sure that you get him or her the right equipment. Without a good pair of goggles and a swim cap, being in the water can be very uncomfortable. You want to make sure that your child enjoys their time in the water so investing in a pair of goggles and a swim cap that fits well is a good move. Here’s how to pick the right gear:


Goggles protect your child’s eyes from the chlorinated water in the pool. They also help children see better when they are swimming underwater. Without goggles, children can come home from the pool with red, dry and irritated eyes. A good pair of goggles will allow your child to swim comfortably and build confidence.

  • Start with youth goggles and look at the package for the appropriate ages.
  • Check the suction by placing the goggles on your child’s eyes without putting the strap on. A good pair of goggles will create enough suction to stay on for a few seconds. Without good suction, the goggles will fill with water so make sure you check out a few pairs to find the one with the best fit.
  • Now strap the goggles on. Place the lower strap at eye-level and the higher strap an inch or two above that. Make sure that you can tighten the strap without any slack. Otherwise the goggles may leak.
  • The strap should be tight enough to hold the goggles in place, but not tight enough to cause marks around the eyes or be uncomfortable. The suction comes from the seal on the goggles and not the tightness of the strap.
  • Some goggles have adjustable nose bridges so make sure this piece is adjusted correctly. Some even come with different nose bridges to accommodate different sizes.

Swim Caps

When you join HPSC swimming lessons we will provide a free cap for the swimmer. Caps help protect your children’s hair and keep it out of their face when in the pool. If you want to buy a cap here’s how to choose the best fitting cap:

  • Measure your child’s head with a soft tape measure. The tape should go across the forehead and no more than one inch above the ears.
  • Based on this measurement, you can select a few youth caps that will fit.
  • If your child has a ponytail, then chose a ponytail cap in the right size.
  • A silicone cap has more give and may be better for long hair.
  • Have your child try on the cap for comfort. Make sure he or she tucks all hair under the cap.

Your child may want a cool design or color, but you should insist on the best fitting goggles and cap. Once you find a few items that fit well, then you can be concerned about the color and design.

Take the proper effort to find the best fitting swim equipment for your children and they will have a much better chance of enjoying their swimming experience.

So You Want to Learn to Swim? How to Prepare for Adult Swim Classes

  • January 31, 2016

Are you an adult who wants to learn to swim? Maybe you are looking to spend more time with your family in the pool. Or, you might want to learn to swim in order to get in better shape. Whatever your reason, learning to swim is an exciting adventure HPSC can guide you in.

“Swimming or taking classes with Gerrie feels more of having fun and learning at the same time. I personally enjoyed every class, and many more to come.” Mila – Participant HPSC Adult Swimming Classes

However, it does take time and effort, so you need to prepare yourself to embark on swimming lessons as an adult.

Have the Right Expectations

When you watch other people gliding gracefully through the water, it may seem like swimming is easy. But it is harder than it looks. You need to have the right expectations before you start learning to swim. Otherwise, you might give up when the going gets tough.

  • Swimming is an intense cardio workout. The water provides significant resistance to movements so you have to exert a lot of energy to move in the water. When you start swimming, you will most likely get out of breathe and experience fatigue until your body gets used to moving in the water.
  • In order to develop the best swimming technique, you will have to practice specific movements. In your classes, you will perform drills that repeat these movements so that you can perfect them. Then you will put these skills to use when you learn the basic swimming strokes. The drills can be less challenging and repetitive, but they are necessary to develop proper swimming techniques. You need to be prepared to spend time in your classes on these drills. They may be frustrating, but if you know they have a purpose then you can work through them to achieve your goal.
  • Practice is required. Taking lessons for an hour or two a week is a good start, but you are going to have to spend more time in the water to really get the hang of swimming. Find out when open swim times are and plan to attend a few of these each week. The more time you spend in the water, the faster you will learn to swim.

People who are not prepared to invest the time and energy into learning to swim often get discouraged and give up. Having the right expectations helps you to work through the tough parts to achieve your goal.

“I joined HPSC at the end of November 2015 with limited swimming skills under the coaching of Gerrie van Beek. HPSC’s strive for excellence, clear vision and alignment with my goals lead to a successful completion of half Ironman swim just two months from the start of my program. As a result of my lessons with HPSC I am now a confident swimmer taking part in multiple races as well as swimming for leisure.” Anastasia – Participant HPSC Adult Swimming Classes

A good example is our adult swimming class participant Anastasia, she had a clear goal in mind and together with her coach Gerrie a plan was created to reach this. Communication with your coach is vital to make sure your expectations are aligned with the coach’s vision.  We are very proud of Anastasia’s progress and happy we could be part of her journey.

Get the Right Equipment

Investing in the right equipment at the beginning is helpful and can spare you a lot of frustration.

  • Get a good pair of goggles. Make sure that they fit well and do not leak. If you swim in an indoor pool, you will need to replace these every few months because the chlorine will cause them to deteriorate. Wearing goggles helps you to get comfortable with your face being under water.
  • Make sure you have a form-fitting suit. Baggy swim trunks will add to your resistance and only slow you down. Women’s suits are typically form-fitting. Guys might want to check out men’s swim jammers as a modest form-fitting suit.
  • Other equipment like pool buoys, kickboards, snorkels and flippers might help you to get started. But you don’t want to develop a reliance on these device so use them with care.

Get the Best Instruction

A great instructor is critical to your success. Make sure you communicate with your instructor frequently about your progress and how to improve. At the High Performance Swimming Club, we have experienced instructors that can help you to learn to swim quickly.

With HPSC’s professional guidance and coaching skills I overcame my fear of water and step by step I managed to come out of my comfort zone and swim in to the deep side of the pool. Mila– Participant HPSC Adult Swimming Classes

There is a lot you can do to prepare yourself for adult swim classes. But don’t forget to have a good time. Learning to swim is an exciting process!

How Do We Guide Children Who Are Worried to Join Swimming Classes?

  • January 4, 2016

Does your child not want to join the swimming class? How can you convince them that swimming can be fun and beneficial?

Many children are worried to get into the swimming pool, in spite of seeing their friends having fun in the water playground. This is quite common but with the right approach from the parents your child will become confident in the water. The most effective way to help your child overcome their aqua phobia is to encourage them to learn how to swim. We will explain how we make your child’s swimming lessons fun right from day 1 and what you can do as parent to help.

Keeping Your Child Calm                                       

As a parent, it’s imperative that you relax and express confidence in your child. This may be hard, but you can definitely do it. If you become evidently anxious, your child will also become anxious. You should realize that children take cues from their parents about what is safe or unsafe.

Showing confidence in your child when you sign them up for a particular swimming class and reassuring your child that everything will be ok will help your children get over their fear of the water.

Choosing the Right Class

This can be an ideal factor for your children, particularly if they have a fear of the water. You can choose the right class for your child by joining the free swimming assessment first. The swimming teacher will show your child the much-needed instruction on how to enter the pool, how to enjoy the water and that there isn’t anything to be afraid of.

Our HPSC swimming instructors use several methods to help your child feel comfortable in the water. These methods include:

  • One-Step-At-A-Time Techniques

Overcoming the fear of water is usually a very gradual process. An instructor may start your child just sitting on the pool side with their feet in water. If they do this, even for a couple of seconds, this makes it easier to persuade them to go a bit further using positive reinforcement when they complete these steps until their entire body is in the water.

Children may also not like the water in their eyes and therefore the Instructors will get children used to the water with goggles first to show them there is nothing to fear.

  • Use Floatation Devices

HPSC instructors are using a swim fin, kick boards and noodles to make your child feel more at ease in the water, this can be reinforcing and minimize fear they might have. An instructor may use these floating devices in combination with specific swimming strokes until your child shows the correct form, and with help of the instructor come to do the swimming technique by themselves.

Reward Each Milestone

If you reward short, attainable goals for your child, then you can reward them for their efforts. For instance, you could promise to buy them a new toy or do something fun when they pass their first swimming class. This not only gives them a goal to work towards, but it will build confidence in their ability to swim. With this, you will encourage the child to associate their adventures in the pool with a positive outcome.

Let’s start swimming! 

In the beginning of swimming lessons, it is natural for most children to be worried of a swimming pool. They are usually afraid of swallowing some water, hurting their eyes, drowning, and other factors that make children fearful of deep waters.

It’s important as a parent that you keep your child calm despite their fear of the water and reinforce their milestones as they advance their skills in the water. Our swimming instructors have a lot of experience with children like this, and know how to make your child feel relaxed in the swimming pool. Please let our swimming instructor know that your child has a fear of the water so we can give them the right guidance and teach them some great swimming skills.

When the swimming instructor is working with your child parents we kindly ask parents not to get involved. When your child cries the instructor will comfort your child however the instructor will carry on with the class. It is very normal that a child cries and this is not reason to stop the lesson. Your child will quickly start enjoying the swimming lesson and as parents you will be proud of them soon.


How quickly can a child learn to swim?

  • October 27, 2015

By the time they’re five years old, the average child can learn to swim a decent distance in about twenty to thirty lessons – and that’s assuming they have 45 minutes lessons at least twice  week.

Older children, between six and nine years old, can usually learn basic swimming skills from eight to twenty lessons.

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