How to Stand Up From A Back Float

3 Simple Steps.

Author

Jeffrey Wood
July 05, 2025

Today’s Focus:

Standing up calmly and confidently from your back float

Let’s Unpack:

One of the most common questions we get from adult learners is:

“How do I stand up from a back float… trying gives me serious anxiety?”

And it’s a great question — because standing up feels harder than it looks, especially if you’re still learning how to trust the water.

So we made you a video walking through three gentle ways (and a bonus rollover!) to stand up safely, with or without the wall.

Step 1: Stand Up With the Wall

Start with support. Here’s how:

  1. Hold on to the side of the pool

  2. Float on your back and relax

  3. Look at your toes → let your body sink

  4. Pull your knees into your chest

  5. Do a big arm circle with one arm

  6. Plant your feet gently on the floor

Try this 10–15 times until you feel 100% confident doing the full movement.

Step 2: Stand Up Away from the Wall

Once you're ready to go solo:

  1. Push off the wall into your float

  2. Look at your toes

  3. Bring your knees in

  4. Big arm circles with both arms

  5. Feet down, and stand tall

Pro Tip: If your head sinks under the water and you get water in your nose, don’t feel defeated taking a step back and returning to the wall. This takes courage and many times is the right ‘next’ step.

Alternative Option: No Arms or Knees — Just Let Your Legs Sink

If coordinating all those steps is tricky at first, try this:

  1. Lay back and begin your float

  2. Gently begin to look at your toes

  3. Allow your legs to drop down

  4. Be patient and continue looking at your toes

  5. Let your feet touch the bottom naturally

This version takes balance and core strength. I am not sure its ‘easier’ than the first 2 options, but I believe everyone can give this a ‘go’ to see what is best for you.

Bonus Option: The Rollover

If you're already comfortable moving on your back:

  1. Start in a backfloat

  2. Take one full push with your back push down stroke

  3. Use your dominant arm to sweep across your body

  4. Roll over onto your front

  5. Stand up as usual

Final Thought:

Whether you're at the wall or floating away from it, the secret to standing up is trust, timing, and repetition.

Let the water help you.
Move with intention.
You’re more in control than you think.

Let us know which version felt best for you in the comments!

BIG Love,
Coach Jeff & Coach Meredith
Caribe Swim Founders