Swimming: How to Stand, Tread Water, and Stay Safe

How to stand when swimming?

Standing safely and efficiently in water, especially when transitioning from a swimming position, involves leveraging buoyancy, controlled body movements, and proper aquatic mechanics to achieve an upright, stable posture, whether touching the bottom or treading water.

Understanding "Standing" in the Aquatic Environment

Unlike on land, "standing" in water often refers to achieving and maintaining an upright, vertical position, which may or may not involve touching the bottom. For swimmers, this skill is critical for safety, resting, and transitioning between horizontal swimming and vertical activities. It encompasses both pushing off the bottom in shallow water and utilizing propulsion techniques to stay afloat and upright in deeper water.

Standing Up from a Horizontal (Swimming) Position

Transitioning from a prone (face down) or supine (face up) swimming position to a vertical stand is a fundamental aquatic skill. This is essential for resting, orienting yourself, or exiting the water.

Key Principles:

• Buoyancy: Understand that water naturally supports a significant portion of your body weight. Leverage this.
• Controlled Movement: Avoid sudden, jerky movements, which can cause instability or gulping water.
• Exhalation: Exhale as you move to avoid holding your breath, which can make you too buoyant and unstable.

Step-by-Step Guide (From Prone Position):

1. Initiate with Head Lift: Gently lift your head, looking forward or slightly up. This shifts your center of gravity.
2. Bend at the Hips and Knees: As your head comes up, begin to bend your hips and draw your knees towards your chest. Imagine curling into a tight ball. This reduces your surface area and helps you rotate.
3. Sweep Arms Downwards: Use your arms to scull downwards (press water towards the bottom of the pool). This creates upward lift and helps push your torso upright.
4. Extend Legs Downwards: As your upper body rotates to vertical, extend your legs downwards towards the bottom. If in shallow water, aim your feet to land flat.
5. Exhale and Stabilize: Fully exhale any air you were holding. Allow your body to settle vertically. If you can touch the bottom, plant your feet firmly. If in deep water, immediately begin treading water.

Step-by-Step Guide (From Supine Position):

1. Tuck Chin and Bend Knees: Bring your chin to your chest and draw your knees towards your chest. This starts the rotation.
2. Roll Sideways (Optional but Helpful): If comfortable, roll slightly to one side to facilitate the rotation.
3. Sweep Arms and Extend Legs: Similar to the prone position, use your arms to scull downwards and extend your legs towards the bottom to push your body upright.
4. Exhale and Stabilize: Exhale and stabilize in a vertical position.

Maintaining an Upright, Stationary Position (Treading Water)

When in water too deep to stand on the bottom, "standing" means treading water. This involves continuous, coordinated movements to keep your head above the surface.

Techniques for Treading Water:

• Eggbeater Kick: This is the most efficient and recommended kick.
  • Action: Legs move independently, like pedaling a bicycle but with a circular, outward-and-inward motion. One leg moves clockwise, the other counter-clockwise.
  • Benefit: Provides continuous, powerful support with minimal effort, allowing hands to be free.
• Sculling with Hands:
  • Action: Hands move back and forth just below the surface, palms pressing water downwards and slightly backward in a figure-eight or side-to-side motion.
  • Benefit: Provides additional lift and balance, complementing the kick.
• Body Position:
  • Head: Keep your head above water, chin slightly tucked, looking forward.
  • Torso: Maintain a relatively vertical posture, leaning slightly back if needed for balance.
  • Core Engagement: Engage your core muscles to stabilize your spine and prevent excessive swaying.
  • Relaxation: Try to relax your shoulders and neck to conserve energy.

Standing in Shallow Water

When the water is shallow enough to touch the bottom, standing is simpler but still requires awareness for safety.

Safe Entry/Exit and Standing:

• Assess Depth: Always verify the water depth before attempting to stand or enter.
• Foot Placement: Place your feet flat on the bottom, distributing your weight evenly. Avoid tiptoeing.
• Maintain Balance: Keep your knees slightly bent, ready to absorb any shifts in balance. If moving, take small, deliberate steps.
• Use Handholds (If Available): If near a wall, ladder, or side of the pool, use your hands for additional stability, especially when entering or exiting.
• Body Mechanics: Avoid leaning too far forward or backward. Keep your center of gravity over your base of support.

Common Mistakes and How to Avoid Them

• Panicking: Sudden movements or holding your breath can lead to instability and fatigue. Correction: Practice controlled breathing and calm, deliberate movements.
• Over-Exertion: Flailing arms and legs wastes energy. Correction: Focus on efficient, continuous movements like the eggbeater kick and sculling.
• Looking Down: Staring at your feet or the bottom can cause your hips to sink. Correction: Keep your head up, looking forward or slightly towards the surface.
• Stiff Body: A rigid body fights against buoyancy. Correction: Relax your muscles, especially in the neck and shoulders, and allow the water to support you.
• Not Enough Practice: Like any skill, standing in water requires practice. Correction: Dedicate time in shallow and then progressively deeper water to practice transitions and treading.

When and Why This Skill is Crucial

The ability to stand in water, whether by touching the bottom or treading, is more than just a convenience; it's a vital safety skill and a cornerstone of aquatic competency.

• Safety: Allows for rest during a long swim, recovery from fatigue, or assessment of surroundings. It's a critical component of water survival.
• Instruction: Enables swimmers to listen to instructions from a coach or instructor without constantly swimming.
• Social Interaction: Facilitates conversation and interaction in the water with others.
• Skill Development: Provides a stable base for practicing other aquatic skills, such as dives, turns, or specific stroke drills.
• Enjoyment: Reduces anxiety and increases comfort in the water, enhancing overall enjoyment of swimming and aquatic activities.

Mastering the art of standing in water, whether on the bottom or by treading, empowers you with greater confidence, safety, and control in any aquatic environment.