Basic somersaults, also known as forward rolls, are a beginner's gymnastics skill. While fairly simple, somersaults can also be used to simulate more challenging skills, such as the front flip, also known as a somersault forward. If you want to know how to do somersaults, read Step 1 to get started.
Step
Method 1 of 2: Basic Technique
Step 1. Find a comfortable floor
You should use a comfortable mat, a gym floor at your school or a cushioned floor for somersaults. If you use a hard surface, such as a wooden floor, you may injure your head or neck.
Step 2. Stretch well
You should stretch before doing any exercise. To do somersaults, there are several key areas of your body that need to be stretched well before you start, so you don't strain your muscles or injure yourself. These are the things you should do:
- Stretch by kissing the knees. Sit with your legs straight and reach forward, toward your ankles with your arms, for a deep stretch in the back of your thighs and calves, as well as your back.
- Ankle rotation. Sit down and hold it right at the top of your ankle and twist it a few times in one direction, then the other. Repeat with your other ankle.
- Wrist stretch. Place your hands and knees on the floor and place your hands so that your fingers point toward your feet, not away from them. Move back and forth slowly with your palms down, then turn your hands so that your palms are facing upwards while your fingers are still pointing toward your feet.
- Neck stretch. Move your head from left to right and then up and down as if you were nodding. Complete the neck stretch by turning your head clockwise a few times and then counterclockwise.
Step 3. Stand in an upright position
Stand straight with your hands reaching up and your arms next to your ears. Your palms should be pointing outward, next to each other. Your feet should be close together and there should be a slight arch in your back, with your head facing straight ahead. This is the classic starting position in gymnastics. However, if you feel more comfortable starting on the ground, you can skip this starting position and move straight to the floor.
Step 4. Get into a squat position
Fold your legs together and place your hands on each side of the foot, facing forward, a few inches in front of each leg. Your chest should rest on your thighs. Bend your back and lower your head so that you see your belly button. Remember that your head should not touches the ground during a somersault. Holding this position can help keep your head above the ground. You will actually land on your upper back, not on any part of your head.
Step 5. Push with both your feet
Lean forward as you push with your legs and bring your hips higher than your head while keeping your hands on the ground. Your arms and legs should be straightened while still slightly bent as you roll forward and land on your back.
Step 6. Continue rolling forward
Remember that your head should not touch the ground. As you continue to roll, your upper back will touch the ground first as you roll the rest of your back, before you get back up. As you roll, keep your shoulders straight and balanced. If one of your shoulders moves before the other, you could injure yourself and won't do a somersault in a straight position. It doesn't take a jump to do a somersault. In fact, what you need to roll forward is to take advantage of the momentum generated by your two feet.
Make follow-up moves. Your legs should be bent as you complete the somersault and you should land on the soles of your feet with your arms straight out in front of you
Step 7. Stand up
To complete a somersault, you should roll up until your feet touch the ground again and use your momentum to stand up straight with your arms raised up and your body back straight.
Method 2 of 2: Advanced Technique
Step 1. Try a handstand somersault
This advanced move is a combination of a handstand and somersault. Start by spreading your feet shoulder width apart and straightening your body. Do a handstand then pause for a moment as your legs are raised straight in the air. Bring your legs together, bend your arms and lower your body to the floor. After that, bend your chin and somersault. End in a standing position with both hands above your head.
- Since it's a little tricky, it's a good idea to have someone watch you practice the first few moves.
- Be especially careful when bending your chin so that your head doesn't hit the floor.
Step 2. Perform a kip-up somersault
This move is special because of the landing technique, which is similar to the landing technique in the back handspring movement. Somersault as usual, but instead of just standing, jump on both feet until you're back on your feet. You have to somersault quickly to gain momentum. Use your hands to help bounce as you jump, then land on your feet and straighten yourself with your hands above your head.
Step 3. Perform somersaults while jumping
If you're really impressing people, try this awesome somersault variation move. Instead of starting the movement from a stationary position, run then jump then roll over. Push your body down with your head first, as if you were jumping into a swimming pool. Land on your hands while bending your head and immediately somersault. Move quickly to your feet and end with your torso straight and arms extended above your head.
- Don't try this move until you have mastered the basic somersaults, handstands, front handspring, and other advanced techniques.
- Once you get used to it, you can jump higher.
Tips
- Always fold your chin in so you don't hurt your neck.
- Find a softer surface, such as a carpet or mattress, rather than a harder one, such as a hardwood floor. Doing it on a hard surface will bruise your shoulder, which can be painful for several days.
- Don't wear a skirt while doing somersaults.
- Wear soft and flexible clothing.
- You'll need to get some speed for this, so practice on a trampoline.
- Don't land on your upper back as it may cause injury!
Warning
- Make sure you don't eat or drink too much while doing somersaults.
- If you take too much, you will feel nauseous. Chances are you'll feel nauseous by doing somersaults over and over again. This is not recommended for somersaulters who are doing it for the first time.
