Being a Strong Flyer: Strength, Control & Trust

Being a flyer isn’t just about being flexible —it’s about control, strength, and, most importantly, trust. If you want to be a confident and fearless flyer, you have to put in the work beyond just hitting pretty positions. Let’s break down what really makes a strong flyer and how you can take your skills to the next level.

Good flexibility isn’t about forcing your leg as high as possible—it’s about controlled mobility. To improve your flexibility safely, focus on active stretching like lunges with backbends, dynamic hip openers, and resistance band stretches for your hamstrings and shoulders. Instead of sitting in a static stretch for long periods, work through motions that mimic actual stunt positions. Strength and flexibility go hand in hand, so don’t forget to engage your muscles while stretching!

Yes, flexibility is important, but if you don’t have the strength to hold your body in the right position, it won’t matter how high you can pull a stretch. Flyers need core strength to stay tight in the air, leg strength to hold positions, and ankle stability to absorb landings. Exercises like hollow body holds, single-leg squats, and resistance band drills will help you stay strong and steady. If your bases feel like they’re fighting to keep you up, chances are you need to engage your muscles more.

A flyer’s core is the powerhouse of every stunt. If your core isn’t strong, it’s hard to stay controlled in the air. Some of the best core exercises for flyers include hollow body holds, hanging leg raises, planks, and Russian twists. For an extra challenge, try holding your stunt positions (heel stretch, arabesque, scale) while lying on your back or balancing on a Bosu ball. The stronger your core, the easier it is to stay stable and tight in stunts.

A strong flyer knows exactly where their body is at all times. The best way to improve body awareness? Drills, drills, and more drills. Practice hitting each position on the floor before trying it in the air. Use a mirror, record yourself, or work with a coach to perfect your lines. Remember, flying isn’t just about looking good—it’s about being in control of every motion.

There’s a big difference between being tight and being tense. A tight flyer engages their core and holds a solid shape, while a tense flyer locks up and loses fluidity. If you’re stiff as a board, your bases will have a harder time adjusting to keep you stable. Relax your shoulders, keep breathing, and trust your technique—you’ll feel lighter and more controlled in the air.

Flying is a team effort, and trust is the foundation. You have to trust your bases to catch you, and they have to trust you to stay tight and controlled. If you’re constantly questioning whether you’ll stay up, your nerves will make it harder to hit skills. Build trust by practicing consistently with your stunt group, communicating openly, and being accountable for your own technique. Spend time together outside of practice too—when you know and trust each other as people, that confidence carries into the routine.

Trust isn’t just about believing your bases will catch you—it’s about confidence in yourself and your team. The best stunt groups support each other through both successes and mistakes. If something goes wrong in practice, don’t panic or place blame—reset, communicate, and work through it together. When you trust your group and they trust you, stunting becomes smoother, safer, and way more fun.

Being a great flyer is about so much more than just being flexible. It takes strength, control, trust, and confidence to truly soar. Put in the work on the ground, build a solid foundation with your team, and own every skill you throw. Your bases can lift you, but your mindset is what truly makes you fly. Keep pushing yourself, stay positive, and remember—flying isn’t just about going up, it’s about rising to the occasion.