The load-in is the moment the flyer’s weight transfers to the bases. Get it right and everything else works.
Equipment needed: Mat. Two bases, one flyer.
Setup: Bases in matched partner stance. Flyer ready to step.
How to run it:
- Flyer places foot in the cup between both bases.
- Outside base’s outside hand grips the toes. Outside hand grips the heel.
- Inside base’s outside hand grips the ball. Inside hand wraps the ankle.
- Lift to chest height. Hold three seconds. Lower.
- Six reps.
What to look for: Bases’ hands meet at exactly the right place. If they collide or leave gaps, the flyer’s foot tips. Grip is firm but not crushing.
Variation: Progress from chest height to prep (waist of base), then to extension. Each progression once the previous is clean.