Master Your Arch: How to Practice the Position at Home
Your journey to confident freefall begins with the arch position. This foundational body control is essential for stability and unlocking your skydiving progression. Skydive Fundamentals believes in empowering you with the right skills from day one. Learn how to master this critical technique with our at-home practice guide.
Why the Arch is Your Foundation for Freefall Success & Safety
The arch position is the essential, neutral body position for all skydivers and tunnel flyers. It ensures maximum stability in freefall, which is key for controlled movement and facilitates a clean, reliable parachute deployment.
Critical Reminder: While parachute deployment is possible from various body positions, a suboptimal freefall posture may result in a less ideal opening. Critically, never sacrifice precious altitude in pursuit of stability. Your absolute highest priority on every skydive is to initiate your parachute deployment.
Drill 1: The Standing Arch (Wall Drill)
This exercise is the easier of the two and allows you to focus on your hips and legs. Hold for 10-15 seconds, rest, and repeat.
Setup: Stand approximately one foot away from a sturdy wall, facing away from it. Position your feet shoulder-width apart.
Engage: Slowly lean back, allowing only your pelvis to gently touch the wall. Your upper back and shoulders should remain off the wall, creating that essential arch in your lower back.
Head Up: Look up towards the ceiling, while keeping your upper body relaxed.
Arm Position: Bring your arms up to a "90/90" position – elbows bent at 90 degrees, hands open and relaxed.
Leg & Core Engagement: Gently rise onto your tiptoes, engaging your leg muscles.
Evaluate Yourself:
Are you stil looking at the ceiling? Your body tends to follow your head: keeping your chin up will help you manitain your arch.
Is your upper body relaxed? Someone should be able to easily move your arms if they wanted. If you have rigid hands or your upper body is beginning to shake, this is an indication that you are not relaxed.
Is only your pelvis touching the wall?
Drill 2: The Horizontal Arch (Floor/Mat Drill)
This drill simulates the freefall position more directly, but it can be more tiring for your lower back. Make sure you have nothing in your pockets before practicing this drill, and having a partner to help support your legs is beneficial for leg control/awareness.
Setup: Lie face down on a mat or comfortable floor.
Engage: Simultaneously lift your chest and your legs off the surface. Your goal is to have only your pelvis making contact with the floor. Push your legs back onto your partner’s arms (supporting your shins) at a 45 degree angle.
Head & Gaze: Keep your head up, looking straight forward or at a point 3 feet above you.
Arm Position: Position your hands in the "90/90" freefall ready position, just as in the standing drill. Keep them active but not tense.
Relaxation is Key: This is where the core engagement meets relaxation. While your core and back muscles are working to hold the arch, consciously keep your shoulders and neck relaxed. Tension here can lead to instability in the air.
Hold & Breathe: Hold this position, focusing on smooth, consistent breathing. Aim for 10-15 second holds, resting between sets.
Ready to take the leap with confidence?
Consistent practice of the arch position, both standing and horizontal, is a powerful way to prepare your body and mind for the unique demands of freefall. It builds confidence, enhances safety, and sets the stage for a thrilling and successful skydiving journey. Remember, the stronger your fundamentals, the faster you'll progress and the more you'll enjoy every moment in the sky.
Explore our dedicated A-License Resource Page for a complete overview of the certification process.
For an even deeper dive into what it takes to become a licensed skydiver, consider our Comprehensive A-License Training Ebook, packed with detailed insights, drills, and preparation tips compiled by our expert instructors. It's the ultimate guide to success in your initial certification, available for purchase today!