Prerequisite: Neutral and stable back-flying position.
Desired outcome: Move forward and backward with correct upper- and lower-body inputs, stop between movements, and maintain altitude, stability, heading, and control.
Key points:
- Extend and retract the arms or legs to start and stop basic movements.
- Maintain a symmetrical shape and manage heading with small upper-body adjustments.
- Stop and return to neutral before starting a movement in the other direction.
- Combine upper- and lower-body inputs for smoother or faster advanced movement, then account for the additional stopping distance.
Coaching and safety: Inputs made on the net have a stronger effect than the same inputs off the net. Use clear reference points and leave enough distance for a controlled stop.