Flight Phase: Techniques

The goal: Controlling rotation

Once in the air, the trajectory of the center of mass is determined by takeoff and cannot be changed (basic Newtonian physics).

However, the athlete can manipulate the position of his body around that center of mass to prepare for an efficient landing.

The main enemy in the air is the forward rotation generated by the takeoff.

Flying techniques are primarily aimed at counteracting this rotation to keep the torso upright.

If the athlete does nothing, his feet will fall prematurely due to this natural rotation.

Therefore, it is imperative to maintain a neutral trunk posture during most of the flight.

Natural or "Hang" Technique

The hang technique is the easiest to teach and execute.

After take-off, the athlete drops the free leg to align it with the swing leg, extending the body fully and bringing both arms overhead.

This elongated position (increasing the moment of inertia) slows the forward rotation. The athlete appears to be "hanging" in the air.

Just before the peak of the flight or at the start of the descent, the athlete should activate abdominals and hip flexors to bring both legs and arms forward simultaneously, preparing for the final landing position.

It is effective, but requires precise timing so as not to close the jump too early.

Hitch Kick Technique

The Hitch Kick technique is mechanically more advantageous to counteract rotation. It consists of continuing the action of running in the air.

By rotating arms and legs in the opposite direction to the rotation of the body (as if running), the athlete generates an angular momentum that helps to keep the trunk vertical for longer.

Depending on the flight time, one and a half steps (2.5 strides) or more can be taken.

This technique keeps the hips active and greatly facilitates the final transition of bringing the legs to the front, as the cyclic motion naturally flows into the landing position.

The success of