Description

Base 

Place the foot in the elbow pit close to the upper arm of the flyer. Keep your foot above your hips.

Flyer 

Bring your elbow towards the belly, about halfway between your naval and the side of your body. This will support your body weight. Keep your front body up, straight and parallel to the ground. Tighten up your core and lift your legs. 

Spotter 

Spot on the side. Spot the upper body.