In gymnastics, the movement of jumping and spinning forward is usually called a forward somersault. This movement begins by jumping up, hugging both legs in front of the chest, then turning forward. After turning, release your arms to straighten your body and arms, then land on the soles of your feet. If you've never done a forward flip, start by practicing the basics first.
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Part 1 of 2: Learning the Forward Swing
Step 1. Do muscle stretches
Before practicing any gymnastics moves, take time to stretch your muscles. At the very least, you should stretch your ankles, wrists, hamstrings, and neck.
- Sit on the floor to do the ankle stretch. Place your right ankle on your left upper thigh and rotate your ankle a few times. Do the same movement with the other leg.
- While standing, stretch your hamstrings by lifting one leg back and bringing your heel close to your buttocks. Contract your glutes as you perform this movement. Do the same movement with the other leg.
- Rotate your wrists and stretch your neck muscles by twisting and tilting your head to the right and to the left.
Step 2. Practice jumping while stomping on the floor
Run a few steps forward. Make sure your body is balanced. In the final step, bring your feet together and then stomp them on the floor while jumping up.
- After jumping, make sure you land on the ball of your foot.
- As you jump up, straighten your arms by your ears so you can contract your core muscles.
- Right now, you just need to practice jumping without turning.
- Bend your knees slightly when the soles of your feet touch the floor.
Step 3. Practice raising your knees
After stomping your feet on the floor, try to raise your knees as high as you can while jumping.
- When landing, try to straighten your back.
- Don't forget to bend your knees when you land.
Step 4. Practice using the trampoline
One safe way to practice is to use a trampoline. Perform the following steps on the trampoline to feel each movement.
- When starting to train on a trampoline, make sure your body and neck are straight. Do not tilt your head or bend your body to avoid injury.
- Start swinging on the trampoline and then jump slightly forward while stomping your feet. When you're ready, try to jump as high as you can while trying to bring your knees to your chest.
Step 5. Prepare for a forward somersault
Make sure you can jump high enough before doing somersaults. Smash your feet hard and jump. If you've never done a flip, have someone help you to be more secure. Ask your gym trainer for instructions or work out at the gym so you can use the foam-lined floor to make your workout a lot easier.
- Keep in mind that the risk of injury is higher if you start practicing gymnastics as an adult. In general, children weigh only 20-30 kg and their bodies are still very flexible. Adults are more prone to injury because their bodies are heavier and less flexible.
- Don't practice forward flips if you have problems with your back or knees. Consult a doctor before practicing.
Part 2 of 2: Running for a Salto
Step 1. Run forward a few steps
You only need to run 4-5 steps to gain momentum. Once you've mastered the correct technique, you can run further so that you can jump higher and stronger. If possible, work out at a fitness center with foam rubber flooring and trainers.
Step 2. Do the jump
After running a few steps, jump on the last step, bringing your legs together so you can land on both feet. Also, you should lean back slightly so that the momentum is directed upwards, not forwards.
- After stomping your feet to jump, lift your arms up. You should straighten your arms next to your ears to activate your core muscles.
- Take advantage of the upward momentum to jump as high as possible so you have more time to spin.
- As you jump, pull your buttocks back slightly as a way of initiating a spinning motion.
Step 3. Do not change the position of the head
Turn your face forward so you can bring your chin closer to your chest. To keep your head in position, stare at an immovable point on the wall directly in front of you until you need to hug your knees and bring your chin to your chest to get ready to spin for a forward somersault.
Step 4. Use your arms to create momentum
When jumping up, both arms should be directed slightly back. Once you begin to bend forward, move your arms forward so you can turn.
Step 5. Bend forward
To turn, bring your knees and chin to your chest and hold your shins just below your knees so that your body looks like a ball. This posture makes it easier for you to turn.
- Hold your feet in the small gap between your feet just below your knees so you can pull your knees as close to your chest as possible.
- You'll also need to keep turning to bring your upper body toward the floor.
- Point your head to the floor. Try to pull your chin to your chest as close to your chest as possible so that your body curves forward and can rotate properly.
Step 6. Don't stick around for long
As you spin, you may want to hold your leg for a long time, but if it's too long, you'll continue to spin. You may be able to spin twice, but you may also hit the floor if you are not ready to use your feet to land.
Step 7. Straighten the body
To complete a forward somersault, straighten your body in preparation for landing. The important thing to remember is to take your hands off your feet after turning. After turning 1 full circle, point your feet towards the floor. Don't kick forward so you don't land in a sitting position.
- When you put your feet on the floor, bend your knees to absorb the impact.
- Movements in gymnastics are usually ended by lifting both arms up.
Step 8. Decide how to end the somersault
The first way, put your feet on the floor and don't step again when you land. The second way, you can run a few steps forward using momentum. The third way, take advantage of the momentum to roll forward according to the following instructions:
- After landing, perform a lunge with one foot forward.
- At this point, your posture is like running, but instead of continuing to walk, take advantage of the momentum to roll forward.
- Make sure your arms are straight next to your ears so you're ready to roll forward.
Step 9. Practice using a trampoline to run
One way to practice forward somersaults is to run on a trampoline. Many gymnasiums provide trampolines for running.
- Practice doing a forward somersault by running on a trampoline. After running a few steps, stomp your feet in a somersault and land on the foam rubber mat.
- If you don't have a trampoline to run on, practice using a regular trampoline. Each time you jump, try to stomp your feet hard so you can spin around to do a somersault. After turning, straighten your body and arms while continuing to jump after landing.
