The manual, or wheelie is one of those moves that often eludes riders. It seems so simple yet it's still confusing. When you see a seasoned mountain biker making it look easy, it only adds to the 'dark art' tag that manualling or wheelies are often given. In reality, you don't need to coast your way down a trail on the rear wheel for 200 meters, all you need to do is loft the front wheel so you can clear obstacles, handle your speed and keep yourself planted to the ground.
Forget strength and hard graft, instead follow the instructions here and you'll realize that it's no more than a combination of a few simple techniques.
The Approach
This is an obvious one but often forgotten. The success of your manual will be directly related to how much balance and composure you had before you lifted the front wheel. Take your time, stop pedalling and get into you normal relaxed riding stance. Don't rush and if you're practicing a few in a row, compose yourself between each one. With your pedals level, look ahead and keep your elbows and knees relaxed.
Preload
Just like preloading a spring in your forks, adding a little extra pressure by compressing yourself forwards will increase the amount and force at which you can move backwards. Manualling is all about the momentum of your weight shift, not strength, so a gentle rock forwards should trigger the start of the whole movement. Avoid compressing your forks and thinking they'll bounce back to give you lift, instead concentrate on your weight.
Step Back
Now for the most important part – as soon as you've moved forward you need to keep a hold of all of that energy by moving straight backwards. Any pause will only kill the momentum you've just generated. Your movement should be led from the hips, as though you have a rope around your waist that's pulling you backwards. Refrain from tugging on the bars, instead let your arms fully extend until they are locked out straight.
Bum Back
At this point your arms should be straight, your bars parallel with your shoulders and each arm parallel with each other, almost forming a square. If one side is off at an angle, you're off balance so move forwards and start again. Now drop your heels and extend your legs as though you are pushing the back wheel under the front. Remember to stay low and not stand up straight. IF you feel like you're about to overbalance, tap the back brake to drop the front wheel.
Keep It Up
Once your front wheel is airborne you need to keep it there using only your legs. By extending and contracting your quads, you should be able to move your hips forwards and back, adjusting your center of gravity to maintain balance and thrusting back to generate momentum. If you can avoid letting your arms do any work, you're onto a winner.
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