Prone Float Explained: Your Guide to This Fundamental Swimming Skill

Ever tried lying on water like a starfish and not sinking? That’s what we call a prone float!

If you’ve ever watched swimmers glide effortlessly on water or seen kids practicing to stay afloat, chances are you’ve witnessed the magic of the prone float. It may look simple, but this fundamental skill is the foundation of almost everything else you’ll learn in swimming. 

This guide will walk you through everything you need to know about prone floats, how to do it, why it's important, and even the most common mistakes to avoid. Let’s dive in!

What is a Prone Float in Swimming?

The prone float is a basic swimming technique where a swimmer lies face down in the water, keeping the body straight and horizontal, with arms and legs relaxed. The goal is to use the body’s natural buoyancy to stay afloat without sinking.

This skill is called “prone” because of the body’s position where you were lying flat, chest facing down (like when you lie on your stomach). It helps build water confidence, balance, and body control. This element is also essential for swimming strokes like freestyle and breaststroke.

Prone Float vs Supine Float

Let’s clear up some confusion between prone and supine floats:

Why Do Children Need to Learn the Prone Float?

Prone floating is one of the foundational life skills. Here’s why it’s so important for kids:

1. Builds Confidence in Water

One of the biggest challenges for young swimmers is fear of the water. Prone float offers a safe, controlled way for children to realize that they can stay afloat without panicking. It is also a recommended skill to be taught in swimming class for toddlers.

Imagine a 5-year-old who’s afraid to let go of the pool wall. By learning the prone float in shallow water, with an instructor or parent gently supporting them, the child begins to trust the water. Once they realize, “Hey, I didn’t sink!” that single moment boosts their belief in their own abilities.

2. Teaches Balance and Body Awareness

Prone float teaches kids how their body behaves in water. It’s about positioning and control. Kids begin to sense how small movements affect balance and how tension can make them sink.

When a child holds their breath and stretches out like a starfish, they notice their hips rise and they float better. But when they lift their head, their feet drop. That moment of “cause and effect” teaches them to stay horizontal during swimming.

Prone float also lays the groundwork for good swim posture and helps kids internalize the feeling of balance in water which is an ability that can’t be rushed or skipped.

3. Boosts Safety

Even though the face is in the water, learning to float teaches kids that they don’t need to struggle or panic if they fall in unexpectedly. While supine (back) floating is more common for survival, prone floating is a great place to start learning how to trust the water.

Prone float becomes a stepping stone toward self-rescue skills, including rolling over, treading water, and moving toward water safety.

4. Gateway to Swimming

Think of prone floating as the ABC of swimming. Before a child can stroke, kick, or breathe control rhythmically, they need to master being still and balanced. Prone float is the simplest way to build that body-water connection.

Without a prone float, learning to swim becomes frustrating and overwhelming. With it, everything clicks into swimming faster.

5. Improves Relaxation

Many beginners tend to tense up in the water. This tension makes them more likely to sink, tire out, or panic. Prone float helps them learn that relaxing is actually the secret to staying afloat.

This sense of calm not only helps during lessons but also prevents panic in real-life situations, like if a child gets splashed or accidentally slips underwater.

How to Do the Prone Float: Step-by-Step Guide

Whether you're helping a child or trying it yourself, follow these steps to learn prone float:

Step 1: Get Comfortable in the Water

Entering calmly helps your body and mind stay relaxed, which is super important for floating. Think of it as making peace with the water. Here’s what to do:

• Start in the shallow end.
• Practice blowing bubbles or putting your face in the water.
• Stand near the pool wall or with an adult close by for support.

Step 2: Take a Deep Breath

Breathe in deeply through your nose, filling your belly and chest with air. Hold your breath gently. Remember to not puff up like a balloon or tighten your body.

Relax while you breathe in. Calm breath = calm float. If you're nervous, imagine blowing up a big bubble and floating on it!

Step 3: Stretch Your Arms Forward

Lift both arms straight out in front of you, close together but relaxed. Your hands should be just under the surface of the water.

Step 4: Lie Flat and Face Down

Gently lean forward and stretch your body straight. The arms position can be above your head or out to the side, and extend your legs. Let your face go into the water (wearing goggles helps!).

Step 5: Relax and Let the Water Hold You

This is where the real magic happens. The calmer you are, the better you float.

Let your body go soft. Don’t move around or kick. Remember to just lie still, like you’re floating on a cloud. Keep your breath held and eyes looking down.

You can also try this trick:

Count in your head slowly, or imagine you’re taking a nap in the ocean. The more relaxed you are, the longer you can float!

Step 6: Recover and Stand Up

When you’re ready to stop, lift your head slowly and look forward. Tuck your knees into your chest and use your hands to help you push upright. Stand on the pool floor and take a breath.

Ending your float smoothly keeps your confidence high and prevents splashing or swallowing water. 

Common Mistakes When Learning Prone Float

Even though prone float is simple, beginners often make these common mistakes:

• Holding the body too stiff
• Lifting the head
• Kicking or moving around
• Not taking a deep breath
• Getting scared and standing up too fast

Improve Your Prone Float Skills with Rockstar Academy!

If you want your child to truly master the prone float and build a strong foundation in swimming, enrolling them in the Swimming Program at Rockstar Academy is the perfect next step. 

As the best Sports & Performing Arts Academy, Rockstar Academy offers more than just swimming lessons, but a dynamic and supportive environment where kids grow in skill, confidence, and character.

Our swimming program is designed to help children develop proper technique, including essential skills like the prone float, while making learning fun and engaging. 

Plus, our curriculum gives students the exciting opportunity to participate in RockOlympics—a one-of-a-kind event that helps them discover their true potential through friendly competition and teamwork.

Want something more personalized? Rockstar Academy also offers Private Instruction, a premium training option tailored to your child’s individual needs and goals. With intensive coaching, real-time feedback, progress reports, training videos, and weekly exercises to do at home, your child will receive focused support to accelerate their progress and gain confidence in the water.

And the best part? We offer a FREE trial class so you can experience the Rockstar difference firsthand. Let’s help your child float stronger, swim smarter, and shine brighter with Rockstar Academy!

FAQ

What age can children start learning prone float?

Most children can start learning to float between ages 3 to 5 in a swimming academy like Rockstar Academy, depending on comfort level and exposure to water. The earlier they start, the easier it becomes.

Can you breathe while doing a prone float?

Not usually. The face is in the water, so the swimmer must hold their breath or come up for air after a few seconds.

Is it okay to use floaties or kickboards when practicing?

Floaties can help beginners feel secure at first. However, it’s best to practice without aids as soon as they’re ready, so they can feel the water’s support naturally.