Pancake
A two-leg downward inversion in which the flyer's feet remain supported while the athlete folds forward through a pike-style rotation and is received on the back. A strong Pancake should look deliberate and continuously controlled rather than like the flyer has been dropped forward.
Downward inversions carry specific catcher, contact and height requirements. Coaches must understand the exact construction before attempting the skill and should receive practical instruction for spotting and catcher positioning. If the flyer accelerates uncontrollably, loses body tension, becomes fearful or the required support structure breaks down, regress the skill.
What Is a Pancake?
A downward inversion where both of the flyer's legs or feet remain supported while the athlete folds forward and is caught on the back.
The flyer begins supported through both legs or feet and then travels through a forward pike or fold.
Because the athlete is inverted while the centre of gravity is moving downward, the Pancake sits within the Downward Inversion rules rather than simply being treated as a normal transition.
The defining feature is that both legs or feet remain in the bases' grip through the forward-folding rotation.
What Should Be Secure First?
Prep
The group should already own a stable two-leg Prep with predictable foot support and strong body alignment.
Inversion Awareness
The flyer should remain calm, active and organised while moving through inverted positions.
Downward Inversion
Coaches and athletes should understand controlled lowering, catcher timing and the rules around downward travel.
Back Catch Position
The intended finishing shape and catcher roles should be understood before connecting the complete Pancake.
Fold Through One Controlled Path
Match the Initiation
Both feet should begin moving through the skill together rather than one side starting the rotation first.
Pike from the Hips
The flyer folds deliberately while maintaining active legs and trunk control.
Control the Descent
The stunt should travel continuously through the intended pathway rather than dropping through the middle.
Receive the Back
The group should know exactly where and when the flyer's back will arrive before initiating the skill.
Strong vs Weak Pancake
✓ Strong Pancake
- Both sides initiate together.
- Flyer folds through the hips.
- Legs remain active.
- Feet stay securely supported.
- Descent is controlled.
- Rotation follows one clear pathway.
- Required catchers are ready before initiation.
- Back is received predictably.
- No sudden acceleration.
- Multiple groups match timing.
✕ Weak Pancake
- One foot initiates early.
- Flyer falls rather than folds.
- Knees bend unpredictably.
- Body tension disappears.
- Descent accelerates suddenly.
- Flyer travels sideways.
- Catchers chase the skill.
- Back catch position varies.
- Group uses momentum instead of control.
- Different stunt groups finish on different counts.
Pancake Flow
Pancake Progression
Exact hands-on assistance and catcher positioning should be taught through appropriate practical coach education.
Flyer learns to fold cleanly through the hips without collapsing randomly through the torso.
Establish comfort and body awareness in supported inverted positions.
Bases practise matching speed and maintaining predictable load control.
Athletes establish the intended finishing position independently of the complete transition.
Use coach-selected practical progression to introduce the forward fold from an easier position.
Connect the complete downward inversion once every athlete understands the movement and catch.
Achieve consistent rhythm and body position across repeated attempts.
Multiple groups initiate, fold and catch on matching counts.
Short Coaching Cues
Common Problems & Fixes
| What You See | Likely Cause | Check First | Training Direction |
|---|---|---|---|
| One foot moves first | Base timing mismatch | Initiation count | Return to matched lowering drills. |
| Flyer drops forward | Group releases instead of controlling descent | Base support | Reduce range and rebuild slow control. |
| Flyer bends knees | Body tension lost during rotation | Leg engagement | Train active pike and leg tension. |
| Flyer travels sideways | Uneven lowering | Base symmetry | Re-centre and match both sides. |
| Rotation becomes too fast | Momentum replacing control | Rate of descent | Slow the progression. |
| Catchers step toward the flyer | Pathway or starting positions inconsistent | Spacing | Re-establish predictable landing area. |
| Flyer opens before back catch | Rotation incomplete | Hip pathway | Finish fold before preparing exit. |
| Back catch collapses | Finish position not independently secure | Catch mechanics | Train final catch separately. |
| Different groups finish at different times | Transition speed varies | Initiation and descent count | Clean groups individually then synchronise. |
| Flyer becomes fearful | Progression exceeds confidence | Last secure stage | Regress and rebuild successful repetitions. |
Pancake Safety
Know the level, starting height, maximum height, catcher requirement and intended finish before training the skill.
Spotting and catcher positioning for downward inversions should be learned practically rather than from written instruction alone.
The bases remain responsible for controlling the speed of the downward transition.
Do not sacrifice required support in an attempt to create a faster or more dramatic transition.
The final catch should be understood before the stunt leaves its starting position.
A significant confidence breakdown is information that the athlete needs a lower progression.
Shoulder, back, neck, hip or other pain should not be trained through.
Do not continue repeated inversion work once athletes can no longer maintain the required control.
IASF and Event Producer rules take priority over the internal Coach Bible whenever requirements change.
IASF Context
Execution Must Stay Controlled
Stunt Technique considers execution, stability, flexibility, uniformity and synchronisation.
For a Pancake, coaches should therefore care about the entire pathway — not simply whether the flyer reaches the back catch.
Difficulty Is Comparative
Difficulty is considered cumulatively across the routine, with level-appropriate skills and team participation forming an important part of the available scoring range.
Variety, pace, additional skills, combinations and the degree of difficulty are also comparative considerations.
Is the Pancake Ready?
GREEN · Ready
- Pain-free.
- Flyer confident while inverted.
- Both sides initiate together.
- Feet remain supported as required.
- Flyer actively controls the pike.
- Descent remains smooth.
- Required catchers are correctly positioned.
- Back catch is predictable.
- No significant lateral travel.
- Skill repeats on the same counts.
- Multiple groups can synchronise it.
AMBER · Developing
- Small timing difference between sides.
- Minor knee bend.
- Descent speed varies slightly.
- Small adjustment in back catch.
- Group needs more repetition before choreography.
- Synchronisation still inconsistent.
RED · Regress
- Pain.
- Significant fear.
- Flyer drops forward.
- Required support is lost.
- One side initiates substantially early.
- Flyer cannot maintain body control.
- Catchers chase the landing.
- Skill travels unpredictably.
- Back catch repeatedly collapses.
Coach Checklist
Check...
- Starting stunt is secure.
- Both feet are supported appropriately.
- Initiation is matched.
- Required catchers understand their roles.
- Descent is controlled rather than released.
- Pathway remains centred.
- Back catch position is prepared.
- Transition complies with current rules.
Check...
- Comfortable with inversion.
- Active leg tension.
- Controlled pike.
- No panic or sudden extension.
- Core remains organised.
- Body follows the intended pathway.
- Flyer does not attempt to escape the catch.
- Confidence remains consistent.
Chapter 07 · Stunts & Flyer Positions
Pancake completes the current Chapter 07 stunt pathway.
The next section of the Coach Bible moves into the mechanics underneath those skills: platforms, grips, base positioning, footwork, back-spot assistance and matched stunt timing.