keep your arms straight and bend at the knees. feather the back brake when you are heading back too far. get a good amount of speed up. it seems the faster you go the easier it is to manual. asfor pogoing just come to a stop lean back like a manual and pull up the front end.learn them with the rear wheel locked up before you begin to try the pedal kicks for forward movement.
when i do it it is like a bunny hop basically and also using the tire to get a little lift. the hardest part is finding and maitaining thte balance point when not in motion.
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