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Sit Flying

Once you become comfortable Back Flying, able to fly all 8 points of motion, at higher speeds, as well as Walking in and out of the tunnel unassisted, you are ready to move on in your Free Fly Progression. It's time to fly “Head Up”!

A Neutral Stable Sit Fly is the first skill in learning how to Sit-Fly properly and eventually move on to more of the “trick” moves. This naturally unstable position may take some time to master, but will feel like a highlight in your progression once you have it conquered.

Objectives

The objective is to establish and maintain a neutral and correct Sit-Fly position. The ultimate goal is to be able to Sit-Fly stable off of the net in higher wind speeds.

This correct body position looks like sitting in a chair:

  • Head should be positioned so that you are looking forward, your chin back.
  • Shoulders should be back, chest slightly arched, and spine straight with an arch in the upper back.
  • Arms should be placed at shoulder height, with your elbows slightly bent.
  • Hips and knees should both be at 90º angles, with your toes pointing forward and your feet flat.

The position should be flown in place, on level, and on a consistent heading.

Technique

To build the correct body position, you should start by practicing with your feet planted on the net and then work on exercises to isolate different parts of the body flying in the correct orientation. Some examples of these exercises are:

  • Sitting on the net with no arms in the wind
  • One leg up
  • Movements forward and backward
  • Range of motion
  • Bending and extending your arms to find lift
  • Feeling what happens when you move your hips forward and backward

If you feel unstable or any unwanted drive is produced … transition to your back, stabilize, and then use the trained back-to-sit front flip transition to recover to the sit-flying position. Avoid opening your hips or standing up as it can create a large forward drive if uncontrolled.

Check In

  • Were you able to maintain control throughout an entire flight rotation?
  • How was your endurance during the session? Were you able to rely more on your legs and less on your arms for lift and support to help avoid tiring yourself out?
  • Do you need to continue to visit foundation maneuvers such as back-flying or walking?

Visit the IBA Skills page to download the full lesson plan and to find post-flight evaluation questions and suggestions.

More Tutorial Videos

Previous Tutorial, Walking!

Other IBA Back Fly Tutorials HERE

IBA Dynamic Progression series HERE

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