#move [Demo Video](https://youtu.be/SHKVl5OZaaM) ### Prerequisites To backslide, you need the strength and stability to balance on the ball of one foot: ![[Glide - Balance on ball of one foot.png]] ### How the Backslide works A regular walk cycles through 2 key positions, known as **mid-stance** and **toe-off** in the Gait Cycle: ![[Gait Cycle.png]] To backslide, we hit the same positions, except we push our body backwards: ![[Gliding - Moonwalk checkpoints.png]] IMPORTANT: In the regular walk, the straight leg bears weight. In the backslide, the bent leg bears weight. ### Exercise 1) 0.5 steps - [Demo Video](https://youtu.be/757JZB3t-Z0) First, practice going from **mid-stance** to **toe-off**. Try to: * Fully lower the heel in a smooth and controlled manner * Instantly shift weight to the back leg on heel strike Start with all weight on the bent leg. Lower the heel in a controlled manner: ![[Gliding - Moonwalk calf lower.png]] The moment the heel strikes the ground, transfer all weight to the bent leg that was just swept back: ![[Gliding - Moonwalk heel stomp lift.png]] The heel should drive into the ground with a mini "stomp", and then immediately hover. ### Exercise 2) 1 step - [Demo Video](https://youtu.be/fzvvlAunooE) Next, practice going from **mid-stance** to **mid-stance**. Try to: * Move your body backwards at a consistent rate Make sure your **toe-off** position is about halfway between your **mid-stances**: ![[Gliding - Moonwalk consistent retreat rate.png]] ### Exercise 3) 1.5 steps and beyond Keep extending the combo: * 1.5 steps [Demo Video](https://youtu.be/rehFT4egrS4) * 2 steps [Demo Video](https://youtu.be/n_JlA7VdPYw) As you practice, pay attention to: * Are you fully lowering your heel before switching weight? * If not, practice **0.5 steps** to recall what the "heel stomp -> hover" transition feels like * Are your hips/head staying level? * To maintain level hips, you need to flex your ankle as you straighten your knee ([[Glide-like stepping#Controlled heel lowering]]) * If you're bobbing up, you might be doing a calf raise. Return to **0.5 steps** and practice keeping your hip level * Is your body sliding horizontally at a smooth, consistent pace? * If not, practice **1 step** to recall what a smooth slide feels like * Are your heels elevating? * If not, do calf-raises to develop strength