Belly Fly Forward & Backward


Belly flying forward a backward movement is a skill that for primary control inside the flight chamber will be an essential tool. Understanding how to control forward and backward movements will help you to maintain a more central place inside the tunnel which ultimately will help you while learning other skills.

Learning Points


  • Slightly extend your legs in order to create lift at your lower body, which will give your shoulders the low body pitch required to generate the forward drive.
  • For the backwards movement, you will need to bend your legs in order to reduce the lift at your lower body. This will give your shoulders the high body pitch required to generate a backwards drive.
  • Manage your heading by making slight upper body inputs to counteract any unwanted heading changes during the maneuver.
  • To stop a forward movement, you will need to bend your legs past your neutral position to almost initiating a backwards movement position. This will adjust your body pitch to engage the stopping motion. The opposite is true for stopping a backwards movement. Once you have stopped you will need to return your position to neutral in order to remain in place.


  • Continue using the skills you learned from the basic technique
  • When moving forward, you can increase the rate of movement by bending your arms and tucking your elbows toward your sides.
  • Extending your legs more toward straight and widening your legs will help to create more body pitch to increase the rate of forward movement.
  • When moving backward, you can increase the rate of movement by extending your arms out in front of you.
  • With your legs bent, narrow your knees until they are close to touching and also “drop” your knees down to help create a larger body pitch, giving you more speed.
  • Stopping these movements will require you to reverse your movements like you did for the basic technique.

Download the full lesson plan with photos here

More Tutorial Videos

Previous Tutorial Belly Fly Turns

IBA Sit Fly Tutorials HERE

IBA Back Fly Tutorials HERE

IBA Dynamic Progression Tutorials HERE