The front flip or front tuck is an advanced gymnastics move. If you want to do a great somersault, you must have great strength, flexibility, and determination. Learn how to do the forward roll and dive roll first. Then, practice the various parts of a somersault forward with a supervisor. If you are proficient, you can do somersaults alone. With patience and lots of practice, you'll be able to do somersaults like a pro!
Part 1 of 3: Learn the Gymnastics Roll
Step 1. Stand in a straight line
Stand straight, bring your feet together, and raise your arms straight above your head. Your body should form a straight line. Stretch your arms up as high as you can so that your hands and feet are as far apart as possible.
Step 2. Bend into a 'roll' stance. Keeping your knees straight, move your arms, head and torso like a unit. Don't hunch over at the hips and keep your torso and legs in line. This means that both feet should drop as the torso approaches the floor.
Extend both hands to the floor as you bend down to roll. Hands should touch the floor as your body descends as a unit and almost as a line
Step 3. Push your pelvis forward as your hands touch the floor
Both hands should touch the floor, and fingers pointing toward you. The upper body should be straight with the pelvis slightly raised. Move your pelvis forward followed by your legs. Make sure your legs stay straight.
- Don't throw your feet over your body.
- Move your chin toward your chest to protect your neck.
Step 4. Roll forward through your back
Keep your legs straight as you roll your arms in a slow, controlled motion. Slightly bend your arms as you roll onto your back, bringing your knees to your chest. Grasp your chin or knees as if you were going to roll forward.
Step 5. Stand up
As you roll from your back into a vertical position, roll until your feet touch the floor. As soon as your feet touch the floor, raise your arms above your head as you stand.
Step 6. Try doing a dive roll after mastering the front roll
The dive roll will aid the transition to the front somersault. This movement is similar to a forward roll, but you'll be jumping instead of slowly lowering yourself to roll. Start by running forward and jumping off the base of your toes. Keep both knees as straight as possible.
- Just like the front roll, keep the body as straight as possible.
- When jumping, jump forward as you extend your arms forward toward the floor. When your hands touch the floor, perform the usual front roll that you have previously mastered.
Part 2 of 3: Practicing the Elements of Somersault Forward
Step 1. Learn the types of stretches you need to do to prepare for a somersault forward
Stretch your ankles by sitting on the floor and twisting your legs in a circle in both directions. Next, relax your hamstrings by standing up and pulling your left leg first until it touches your buttocks, then your right leg. Hold the stretch for 30 seconds on each side. Finally, twist your wrists and neck a few times..
- You can use your hands to rotate your legs.
- Gently twist your neck. Do it slowly and do not twist in the direction that causes pain.
- You should stretch before each training session.
Step 2. Run a few steps and then do a "punch jump" straight up
This movement will help gain vertical momentum. Focus on jumping upwards with as much vertical force as possible. Practice running a few steps, bending your knees slightly, and jumping straight up. Your hands should be high in the air with your elbows close to your ears.
- You'll land with your knees bent 30 cm lower than a standard standing position with your arms extended straight out in front of you.
- Once you land with your feet on the floor, you can straighten your body and raise your arms in the air to complete an elegant somersault.
Step 3. Practice a “pump jump” with both knees inserted
Once you've mastered the basic "punch jump," repeat this move bringing both knees to your chest instead of keeping them straight. This movement will prepare you to perform the spinning part in a somersault.
Step 4. Practice somersaults on the trampoline
Start with a "punch jump" and insert both knees as you roll forward, then keep both knees bent before straightening as you land. The trampoline will help you feel safe and comfortable as you perfect your forward spin technique.
Ask someone experienced to help you practice. This person will keep their hands on or near your stomach so you can turn forward
Step 5. Perform a somersault forward of the gymnastic block facing the soft mat
Gym mats and blocks will further prepare you for somersaults on the floor. The movement will be more difficult to do because you don't get the help of a pop from the trampoline. You'll have to put in extra effort to gather momentum yourself.
Good momentum comes from good jumps so keep practicing your punch jumps
Part 3 of 3: Executing Somersault Forward
Step 1. Perform a somersault forward on the gym floor
Once you've mastered the moves on the trampoline and blocks, it's time to apply them to the floor. You'll be combining punch jumps and laps that have been trained to perfection so that they can be applied safely.
Step 2. Run forward
To start a somersault, run forward while keeping your body as straight as possible. When it's time to jump, raise your arms in the air and hold your head high.
Step 3. Proceed to the pre-jump move
You'll make small jumps before jumping into somersaults. Jump forward while keeping your arms raised up and your feet closed. Keep your eyes straight ahead and don't bend your head. This will bend your back and disrupt the somersault.
Keep your abdominal muscles contracted
Step 4. Jump as high as you can
Jump into the air using the bases of your toes with your arms straight above your head. Don't bend your knees to jump. Keep your body straight and as high as possible to do a somersault.
Bending your knees or bending your body down at the wrong time will mess up the somersault
Step 5. Hold your shins during the jump
When you are in the air, bring your knees to your chest to get into a ball position. Grip your shins while turning to perform a somersault forward.
Step 6. Remove the shins at the end of the round
Once you feel your body have completed the spin, release your shins to stop somersaults. You don't have to hold your shins too long to do a good somersault forward. If you hold it too long, you can start a second somersault that will mess up the landing.
Step 7. Ground both feet
After completing the somersault, straighten your leg down so you can land it in a straight position. This means that you may not bounce or step after landing. When landing, slightly bend your knees, but try to keep your body as straight as possible.
Be careful because when you somersault forward you can't see the target landing. The floor cannot be seen until it touches the feet. However, don't worry! Keep your knees bent and torso straight, then simply trust that you will land well
- Always ask someone with experience to watch you in case you fall.
- If you're having trouble, have someone record your somersault and review the video for errors that need fixing.
- Never spin on a trampoline without someone else's supervision.
- Unfortunately, it's difficult to learn somersaults safely without having access to a fitness center with mats and trampolines. Try checking the gym or gym class in your city.