Back to Sit Transition

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The Back to Sit transition is a move that you will likely learn as part of your Sit Flying training. It is an important skill to master as it is consistently used when trying to master balancing the neutral Sit position. This transition will also be utilized when you need to move from a Back Fly position to your feet to begin walking.


Being able to transition from your Back-Flying position to your neutral Sit-Flying position is not only an integral part of your Free flying abilities, this maneuver is a key component to learning the neutral, stable Sit-Fly position. It is common that during the early stages of learning the neutral Sit-Fly position, your Instructor will teach you the Back-to-Sit front flip transition as a way of regaining a vertical position after recovering to your Back-Fly.

Prior to learning this transition, you will need to:

  • Be proficient in your neutral Back-Flying position
  • Be proficient in the 8 points of motion at the same wind speed you are learning to Sit-Fly
  • Have knowledge and feeling of the basic Sit-Flying position


The primary objectives are to be able to 1) safely and successfully begin in a neutral back-flying position off the net at a similar wind speed that you are learning to sit fly at; 2) transition from your back-fly position through a 90º forward rotation up to a neutral sit flying position and; 3) finish without any forward or backward movement.


You will start in the center of the wind tunnel in a neutral back-flying position, facing so that a doorway is not in front of or behind you. Plan to be approximately waist to chest high above the net so that your lower body has space to fly once the transition is complete.

Technique and Drills


  • Begin in a neutral back-fly position off the net
  • Initiate the transition by first driving your heels down toward the net. This will allow the lower body to descend to start the rotation
  • Keep your hips bent at all times during the transition so that the angle between your thighs and your torso remains 90º
  • As you lower your heels, rotate your head back and press your arms back to create lift at your upper body
  • Once you become vertical, assume the neutral sit-flying position and continually adjust that position as necessary to avoid over-rotating the transition
  • Avoid straightening your legs or standing up at any time during or after completing the transition as this can initiate rapid unwanted movement

Post-flight questions / suggestions

  • How did your performance match the initial objectives?
  • Were you able to maintain stability throughout the entire transition?
  • Were you able to transition without standing or creating any movement?
  • What techniques did you feel comfortable with and what can you improve on during the next session?
  • Are you able to perform the transition at slow and fast wind speed?


This transition is a key part to learning your neutral stable sit flying position and will be used often during this stage of your progression. It is important to ensure that you are competent at this maneuver at a wide variety of wind speeds so that you are confident in its use at any time during a flight session.

What skill level is next?

Sit Fly Forward / Backward

Once you can control a neutral, stable Sit Fly position, you will understand the basics of how your body, while in the vertical orientation, can be affected with slight body pitch changes. This will mean that controlling forward and backward movement is not unusual at this stage. Learning to balance these inputs to demonstrate controlled and defined forward and backward movements, is described in this technique.