The dip-pop is the engine of every stunt. Bases get it right, the stunt goes up. Bases get it wrong, the stunt collapses.

Equipment needed: Mat space. Two bases.

Setup: Two bases face each other, slightly closer than shoulder-width apart.

How to run it:

  1. Both bases bend the knees into a quarter squat — the “dip.”
  2. On a sharp “POP,” both extend the knees fully and arms reach overhead.
  3. Reset.
  4. Ten reps. Bases sync their dip and pop exactly.

What to look for: Both bases dip at the same depth and same time. Pop is explosive — no soft extension. Arms reach straight up, not forward.

Variation: Add a coach calling “one, two, dip, POP” so bases learn to respond to a cue. Builds rhythm without a flyer.