Four step

Four step

Skill Tree

Technique

  1. An acro sequence in which the L-base takes 4 steps on the flyer.
  2. Start in Star with a Hand-to-hand grip , and the flyer jumping into it from the head of the base.
  3. Step 1: From star, the flyer will bring their knee to chest and transition their weight to the shoulder opposite from the bent knee.
  4. The base will remove their foot from the same side as the flyer's bent knee, and bring their foot to the flyer's knee while the flyer slowly lowers the knee to the base.
  5. Step 2: Flyer will drive their other knee forward between their arms, and the base will transition that adjacent foot to the back of the flyer's knee. At this point the base should have one foot on one shin of the flyer, and one foot on the back of the flyer's other knee.
  6. Step 3: Flyer will keep the back of their knee on the base's foot, and straighten the other leg and lift the hips, allowing the base to transition their foot from the shin to the sacrum of the flyer, supporting their body.
  7. Step 4: Flyer will lower their chest to face the base and transition their grip back to a proper Hand-to-hand grip .
  8. Bearing weight on the hands and flyer's sacrum, the base will remove the leg from the back of the flyer's knee and place it on their shoulder.
  9. From here you can choose to come back to star, then exit by lowering the flyer, or bring the base's foot from the sacrum directly to the flyer's knee, restarting the flow.

Form tips

  1. Both people should maintain even tension by engaging their Core and distributing the weight of the flyer properly.
  2. For steps 2 and 3 (on the back of the flyer's knee, and their sacrum), the base will turn the foot outward, and keep it aligned with their body for steps 1 and 4 (when feet are placed on the flyer's shin and shoulder).
  3. When driving the knee through the arms, the flyer should think about tucking ( Tuck position ), then extending the leg, and really pushing the hips forward to give the base a solid form to transition on.
  4. When the flyer lowers the chest, they should be sure to weight the base's hands and maintain their form so the base can bring them up and into the star position.

Similar Exercises

Equipment