Bases: Squat keeping back straight and flat, getting low enough so that flyer's bent leg is at a 90 degree angle. Arms should be at a 90 degree angle and close to the body, hands in front palms up. On "1-2 Down In", dip slightly while flyer loads 2nd foot. On "Down Up", dip again and stand up. Extend arms up, then set back down to half position resiting weight down.
Flyer: Start with one foot in base's hands and hands on both bases shoulders. On "1-2 Down In" Lift up and place other foot in base's hands. On "Down Up" dip and push up off base's shoulders. Lock out knees and stand up straight keeping body tight by squeezing butt and stomach.
Backspot: Squat behind flyer and grasp ankle of loading foot. on "1-2 Down In" dip with bases. After flyer has second foot loaded grasp ankle, on "Down Up" dip and pull straight up, extending fully then resist down to half position. Keep resisting weight up.
Cradle Dismount: Bases: Using legs, dip and extend hands up over head, stepping in close to other side base. As flyer comes down be sure to use your legs to absorb the weight. After flyer is caught, turn towards the front and set flyer onto ground.
Flyer: Stay tight while bases dip (don't bend your knees!) At the top of the pop snap hands to sides and feet together, pulling your belly button up towards the ceiling. Once you feel you have reached the highest point of the pop and are beginning to descend, pike legs and reach outwards, catching arms around bases shoulders and back of neck.
Backspot: Dip and release flyer's ankles, extending upwards. Make hands into fists, and catch flyer under armpits bending your arms at the elbow to pull flyer in toward you. Resist weight down. To release, extend arms forward.