Prerequisite: Belly-fly turns plus forward and backward movement.
Desired outcome: Move up, stop, and move down in a controlled manner without moving forward, backward, or changing heading.
Key points:
- To move up, flatten the torso and then extend the arms and legs evenly to increase surface area.
- Return to the neutral belly position to stop upward movement.
- To move down, increase the arch and reduce surface area by bending the arms and legs.
- Balance arm and leg changes to prevent unwanted drive and use small inputs to maintain heading.
Coaching and safety: This skill travels vertically through the center of the chamber. Set an upper stopping point, manage height carefully, and begin with small fall-rate changes before increasing the range.