Bow & Arrow
An advanced single-leg flexibility position requiring strong standing-side control, active leg extension, torso organisation and enough mobility to present the position without allowing the elevated leg to pull the stunt away from centre.
The flyer must possess the active flexibility and balance to control the shape. Stop for hip, hamstring, knee, back or shoulder pain and regress if the body position destabilises the stunt.
What Is a Bow & Arrow?
An advanced single-leg body position where the elevated leg is extended and controlled while the flyer creates the distinctive Bow & Arrow presentation.
The supporting side remains the foundation of the skill. Changing the arms and leg presentation should not pull the flyer outside the stable line of the stunt.
A Bow & Arrow should grow from a strong Heel Stretch rather than being used to compensate for poor single-leg balance.
Build from Heel Stretch Control
Stay Active
The standing leg remains organised while the upper body and free leg change presentation.
Stay Centred
Do not allow the lifted leg to pull the pelvis sideways.
Extend Actively
Maintain a strong knee line and usable active range.
Present, Don't Collapse
The chest and shoulders should remain visually organised.
Strong vs Weak Bow & Arrow
✓ Strong Structure
- Standing leg remains active.
- Supporting hip stays centred.
- Lifted leg remains extended.
- Chest stays organised.
- Grip change is calm and deliberate.
- Stunt remains stable.
- Flyer can freeze the picture.
- Team groups present matching shapes.
✕ Weak Structure
- Flyer leans away from the lifted leg.
- Standing knee bends.
- Lifted leg softens.
- Grip change creates a large wobble.
- Bases chase underneath.
- Chest collapses.
- Groups use different hand positions.
- Body-position timing is inconsistent.
Bow & Arrow Flow
Progression Framework
Understand grip and presentation without elevation.
Develop usable leg height.
Own the supporting mechanics first.
Make the upper-body transition familiar.
Maintain the flyer's centre throughout.
Increase range only if the stunt stays stable.
Synchronise grip, hit, hold and return.
Development Drills
Floor Bow & Arrow
Learn the hand and leg positions without elevation.
Heel Stretch Holds
Strengthen the foundation body position first.
Grip-Change Repetitions
Make the arm transition predictable.
Heel Stretch → Grip
Pause before completing the full body position.
Front-View Video
Compare standing hip, leg line and symmetry.
Matched Presentation
Synchronise the visual picture across stunt groups.
Short Coaching Cues
Common Problems & Fixes
| What You See | Likely Cause | Check First | Training Direction |
|---|---|---|---|
| Flyer leans sideways | Lifted leg pulls hip off centre | Standing hip | Reduce leg range. |
| Grip change creates wobble | Upper-body transition is uncertain | Hand sequence | Drill the transition on the floor. |
| Standing knee bends | Supporting side loses tension | Standing leg | Return to Heel Stretch or Liberty. |
| Lifted knee softens | Active flexibility is insufficient | Leg control | Strengthen the usable range. |
| Groups look different | Different grip or target position | Team standard | Agree one common visual picture. |
| Stunt travels | Body position pulls the flyer off centre | Initial balance | Use a smaller controlled shape. |
| Flyer cannot freeze position | Range exceeds active control | Flexibility | Regress to Heel Stretch. |
IASF Comparative Scoring
Execution · Stability · Flexibility · Uniformity · Sync
A visually impressive body position is useful only when the underlying stunt remains technically strong.
Degree + Participation + Construction
Judges compare the complete stunt offering, including participation, use of bases, transition variety, pace and combinations.
Is the Bow & Arrow Competition Ready?
GREEN · Ready
- Pain-free.
- Stable Heel Stretch foundation.
- Standing leg remains active.
- Supporting hip stays centred.
- Grip change is quiet.
- Lifted leg remains controlled.
- Body position is repeatable.
- Team timing and shape match.
AMBER · Developing
- Minor side lean.
- Grip change needs cleaning.
- Short stable hold only.
- Slight group shape differences.
- Some base adjustment.
RED · Regress
- Large balance loss.
- Standing knee collapses.
- Forced leg position.
- Repeated base movement.
- Pain.
- Cannot repeat safely.