In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows a strength progression to build up core strength to get into and hold the flag position, by practicing the Candlestick to Lever movement (sometimes known as the Dragon Flag made famous by Bruce Lee). This movement itself is difficult to control and requires a lot of strength, so practice it by starting with the tucked, one-leg, straddle, then pike positions until you can lower yourself without flinching or breaking the Hollow Body position.

In this progression Carl builds upon his previous discussion of jumping and landing mechanics by exploring different foot positions to the landing.  By using another skill such as the Candlestick Roll to simluate the transition in the air, Carl demonstrates how practice different foot positions to find the safest way of landing that also provides the most effective skill and power transfer.

In this video, Coach Carl demonstrates more jumping and landing mechanics but this time with a focus on using the arms as to generate power and control. By timing the arm circle properly while maintaining tension throughout the full range of motion, you should feel more lift in your jumps as well as more direction and control of the upper body.

A quick overview and cues to build up to Kick Up to Handstand. 

Getting properly set up is key, and in this segment we go over proper hand placement and body positions.