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Back Fly Forward & Backward

Back fly forward and backward movements are essential skills to learn and understand in order to be able to demonstrate control.

These key skills will be used at all times when back flying to ensure that you are able to remain in the correct place inside the flight chamber.

Learning Points

Forward

  • Begin in a neutral back-flying position, allowing yourself enough space to complete a forward movement
  • Forward movement is considered a movement toward your head
  • Initiate the movement by extending your legs, keeping your lower legs perpendicular to the direction of the airflow and avoiding raising your feet up too much as your legs extend
  • As you straighten your legs, you will need to bend your arms so that your elbows tuck down toward the side of your body
  • Continuously manage your position to maintain the same altitude for the movement and avoid gaining too much lift or dropping down toward the net
  • To stop the movement, reverse the inputs to almost initiate a backward move. Once your drive has stopped, return to a neutral back-flying position
  • As you become more comfortable with this move, you can increase the speed of the wind, which can provide more power. You can also adjust your position slightly, by rotating your arms, placing your palms and forearm onto the wind so that your arms stretch down the side of your body. This along with extending your legs will increase the pitch of your body, which will vastly increase speed of your movement. Remember that the faster you are traveling, the more aggressive your stopping input will need to be to avoid contacting the wall

Backward

  • Begin in a neutral back-flying position, allowing yourself enough room to complete a backward movement
  • A backward movement is considered a movement toward your feet
  • Initiate the movement by bending your legs, bringing your knees toward your chest slightly and also pressing your feet down toward your bottom
  • As you bend your legs, you will need to stretch your arms above your head slightly to help create a slight lifting sensation at your upper body. This will help adjust the pitch of your body to create the drive
  • Continuously manage your position so that you maintain the same altitude for the movement and avoid gaining too much lift or dropping down toward the net
  • To stop the movement, reverse the inputs to almost initiate a forward move. Once your drive has stopped, return to a neutral back-flying position
  • As you become more comfortable with this move, you can increase the speed of the wind, which can provide more power. You can also adjust your position slightly, by fully extending your arms above your head and rolling your head and shoulders back, which will provide a slight arched shape at your upper body. This along with keeping your heels tucked toward your bottom will allow for a steeper body pitch, ultimately giving you more power. Remember, the faster you are traveling, the more aggressive your stopping input will need to be to avoid contacting the wall

Download full lesson plan with images here

More Video Tutorials

Previous Tutorial, Back Fly Turning

IBA Sit Fly Tutorials HERE

IBA Dynamic Progression Tutorials HERE

This article was originally published on @the_iba

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