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SIT LESSON #1
Student Anna
Student Anna
This lesson is based on the fundamental principle of mastering the Sit position. There is a certain body shape required, but in general, every person has their own unique body structure. Some are bigger, some are smaller, some are thicker, some are thinner. Some are more impulsive, others less so. Some have athletic training, while others don’t.
Nevertheless, this lesson is likely suitable for everyone because it helps develop a fundamental core structure. It allows for the proper acquisition of all the sensations needed to execute the Sit bodyflying position - or more precisely, to develop the necessary awareness to control oneself and "navigate" within the windtunnel.
We started the lesson with what? First, I tested Anna to see if she was ready for Sit. I observed her position on her back, on her stomach, how she transitioned through the legs, and so on. Then, I concluded that yes, it was time to solidify her Sit position to make it as strong as possible.
Nevertheless, this lesson is likely suitable for everyone because it helps develop a fundamental core structure. It allows for the proper acquisition of all the sensations needed to execute the Sit bodyflying position - or more precisely, to develop the necessary awareness to control oneself and "navigate" within the windtunnel.
We started the lesson with what? First, I tested Anna to see if she was ready for Sit. I observed her position on her back, on her stomach, how she transitioned through the legs, and so on. Then, I concluded that yes, it was time to solidify her Sit position to make it as strong as possible.
At first, we practiced jumping from the net and moving in different directions to get comfortable with these movements. Then, we progressed to a joint dynamic flight, where I led, and Anna followed my movements. By the end of the lesson, we had accumulated an hour of flight time in a single day. This was quite a heavy workload for Anna, and she was getting a bit tired. So, to finish, I pushed her further with static exercises and belly-to-back transitions at middle wind speed.
1. Preparatory exercises.
To be sure that you are ready for the training Sit position.
1. Preparatory exercises.
To be sure that you are ready for the training Sit position.
For this exercises i recommend to use mostly low or low-middle wind speed!
1.1
Stand up onto the net from Belly Neutral and Back Neutral positions:
Stand up onto the net from Belly Neutral and Back Neutral positions:
1.2
Transits between Belly Neutral and Back Neutral positions through the legs:
Transits between Belly Neutral and Back Neutral positions through the legs:
2. Training Sit position in static and dynamic modes from the net.
2. Training Sit position in static and dynamic modes from the net.
For this exercises i recommend to use mostly low-middle or middle wind speed!
2.1
So, we get into the Sit position on the net, and in the same shape, with a small, barely noticeable jump upward, we lie on our back and immediately get back into the Sit position. It’s important not to change the angle between the hips and the torso. This exercise helps us shape the position so that our muscles remember the Sit posotion, making it easier to adopt in future exercises.
So, we get into the Sit position on the net, and in the same shape, with a small, barely noticeable jump upward, we lie on our back and immediately get back into the Sit position. It’s important not to change the angle between the hips and the torso. This exercise helps us shape the position so that our muscles remember the Sit posotion, making it easier to adopt in future exercises.
2.2
Next, you need to try jumping up in the Sit position and attempt to hold it for a few seconds. You can also play with the wind speed, gradually increasing it with each new session in the wind tunnel. For example, first, you do 20-40 repetitions at one speed, then slightly increase it and do another 20 repetitions at a higher speed, and so on.
You need to build your muscle core. To do that, keep repeating. Repetition is the "mother of learning".
Next, you need to try jumping up in the Sit position and attempt to hold it for a few seconds. You can also play with the wind speed, gradually increasing it with each new session in the wind tunnel. For example, first, you do 20-40 repetitions at one speed, then slightly increase it and do another 20 repetitions at a higher speed, and so on.
You need to build your muscle core. To do that, keep repeating. Repetition is the "mother of learning".
2.3
Now let’s try jumping up in the Sit position. As you jump, move slightly to the side. Just a little at first. Then, as your balance improves, gradually increase the distance. Do a jump to the left, then a jump to the right, and so on. You need to repeat this many times.
Now let’s try jumping up in the Sit position. As you jump, move slightly to the side. Just a little at first. Then, as your balance improves, gradually increase the distance. Do a jump to the left, then a jump to the right, and so on. You need to repeat this many times.
2.4
Now we will jump up in the Sit position while moving forward. It’s a fairly easy exercise, but be careful not to gain too much speed. You should move very, very slowly - the slower, the better.
Now we will jump up in the Sit position while moving forward. It’s a fairly easy exercise, but be careful not to gain too much speed. You should move very, very slowly - the slower, the better.
2.5
Add movement backward after jump up in the Sit position from the net.
Add movement backward after jump up in the Sit position from the net.
2.6
After getting comfortable with linear movements, we can try carving movements in Sit position. This means moving in a circular path away from the center. We also use the net for support - jumping up, gliding over, and then sitting down, or rather, landing. At this stage, you will have developed enough awareness to determine which part of your body you need to control in order to move. In fact, you need to control your entire body simultaneously and respond to even the slightest air turbulence with small adjustments using different parts of your body.
After getting comfortable with linear movements, we can try carving movements in Sit position. This means moving in a circular path away from the center. We also use the net for support - jumping up, gliding over, and then sitting down, or rather, landing. At this stage, you will have developed enough awareness to determine which part of your body you need to control in order to move. In fact, you need to control your entire body simultaneously and respond to even the slightest air turbulence with small adjustments using different parts of your body.
3. Training Sit position in static and dynamic modes.
3. Training Sit position in static and dynamic modes.
For this exercises i recommend to use mostly low-middle or middle wind speed!
3.1
Now let’s try moving into carvings while making stops without landing on the net. After stopping, we begin carving in the opposite direction.
Now let’s try moving into carvings while making stops without landing on the net. After stopping, we begin carving in the opposite direction.
3.2
Now let’s try moving into carvings while making stops without landing. After stopping, we begin carving in the opposite direction.
Now let’s try moving into carvings while making stops without landing. After stopping, we begin carving in the opposite direction.
3.3
Now it’s the perfect time to fully perform an exercise we can call the “snake.” Essentially, you start carving in one direction, then move forward through the center of the wind tunnel and then continue turning so that the next carving movement is in the opposite direction.
Now it’s the perfect time to fully perform an exercise we can call the “snake.” Essentially, you start carving in one direction, then move forward through the center of the wind tunnel and then continue turning so that the next carving movement is in the opposite direction.
3.4
Now, since we’ve already done a lot of exercises today, my student Anna is tired. So, we just sat in the Sit flying position in a static mode for a bit, practiced transitions from stomach to back and back to stomach through the legs. Also, I’d like to add that we did all of this at middle wind speed during this session to ensure that our muscles were well worked - and this way - Anna will have the best possible sensations for the next session.
Now, since we’ve already done a lot of exercises today, my student Anna is tired. So, we just sat in the Sit flying position in a static mode for a bit, practiced transitions from stomach to back and back to stomach through the legs. Also, I’d like to add that we did all of this at middle wind speed during this session to ensure that our muscles were well worked - and this way - Anna will have the best possible sensations for the next session.
Resume:
In this lesson, we didn’t train the Sit position at high wind speed because we had already spent a significant amount of time flying. A person who doesn’t fly for several hours every day - is not physically prepared to sustain such long sessions, as it puts a certain amount of stress on the body. This was a highly focused session, dedicated to a specific direction for Sit position.
In addition to what we worked on with Anna today, it’s beneficial to incorporate high wind speed flying to ensure that the back remains truly vertical. In reality, we weren’t even strictly flying in the Sit position but rather in the Hedgehog position - somewhere between Sit and Hedgehog. At times, the Hedgehog position was quite pronounced; other times, it was more of a Sit. So, it was a mix of both.
So, once Anna gets a good rest, her muscles will be ready to pick up right where we left off. She never forgets these sensations but instead continues to progress and refine them.
In this lesson, we didn’t train the Sit position at high wind speed because we had already spent a significant amount of time flying. A person who doesn’t fly for several hours every day - is not physically prepared to sustain such long sessions, as it puts a certain amount of stress on the body. This was a highly focused session, dedicated to a specific direction for Sit position.
In addition to what we worked on with Anna today, it’s beneficial to incorporate high wind speed flying to ensure that the back remains truly vertical. In reality, we weren’t even strictly flying in the Sit position but rather in the Hedgehog position - somewhere between Sit and Hedgehog. At times, the Hedgehog position was quite pronounced; other times, it was more of a Sit. So, it was a mix of both.
So, once Anna gets a good rest, her muscles will be ready to pick up right where we left off. She never forgets these sensations but instead continues to progress and refine them.
4. Next steps.
4. Next steps.
For this exercises i recommend to use mostly low-middle, middle, middle-high wind speed!
4.1
So, what do I recommend doing next? First, we need to ensure that the “Snake” exercise in the Sit bodyflying position is highly manageable and controllable by our body.
So, what do I recommend doing next? First, we need to ensure that the “Snake” exercise in the Sit bodyflying position is highly manageable and controllable by our body.
4.2
Then, we start transitioning from the Sit position along the same serpentine trajectory (through the center of the windtunnel) into the Eagle or Mantis positions. And again, after a few loops, we transition back to the Sit position through the center of the windtunnel.
Then, we start transitioning from the Sit position along the same serpentine trajectory (through the center of the windtunnel) into the Eagle or Mantis positions. And again, after a few loops, we transition back to the Sit position through the center of the windtunnel.
You can find more exercises and training with other students in my authored books. For now, I wish you good wind today and always!