The back flip is a gymnastic move that looks absolutely amazing when done right. Before practicing, first learn the correct technique and the safest way to do the movement. This move is very dangerous and can cause serious injury if the technique is wrong. In order to be able to do a back flip, make sure your body is healthy and can jump.
Step
Part 1 of 3: Performing Safe and Responsible Swings
Step 1. Practice under the guidance of an instructor
The safest way to practice back flips is with a certified instructor.
- Certified instructors are able to teach you the best techniques for performing a back flip so that you can practice in the correct and safe way.
- Find a gym, cheerleading, or martial arts instructor with experience practicing this move.
Step 2. Prepare a mattress from foam rubber that is thick enough
If you want to practice on your own at home, prepare a foam rubber mat.
- Use a soft mattress that is thick enough to provide a safe cushion and prevent injury if you land in the wrong position.
- Practice on a less hard surface to absorb the pressure when you land, such as on grass.
Step 3. Ask someone you can count on for help
To be on the safe side, it's a good idea to have a friend or family member accompany you when you practice.
- A companion will help you practice by placing one palm on your back and the other on your hamstrings so that you feel more secure when doing somersaults.
- The presence of a companion can simply watch you practice, provide encouragement, and let you know if there are movements that need improvement.
Part 2 of 3: Practice Basic Moves
Step 1. Practice rolling forwards and backwards
Practicing a forward and backward roll is the first step in preparation for a backward somersault. Make sure you roll straight forward or backward, not sideways.
- Start practicing rolling over using a lowered mat.
- This will make rolling over easier and will help you get used to being in an upside down position (head lower than your feet).
Step 2. Practice jumping
The most important aspect of doing a back flip is the ability to jump as high as possible off the floor.
- Therefore, you must master the technique of jumping in order to be able to jump as high as possible.
- Start the exercise by standing on the floor with your knees bent and then swinging your arms as momentum to jump up as high as you can.
- After that, you can practice on another surface, such as on a bed, on a box, or on a wall higher than your waist. Jump down and make sure you land with your knees bent. If there is enough space available, hug your knees to your chest and continue rolling backwards.
Step 3. Use the chin-up bar
To prepare, practice with the help of a chin-up bar so that you can bring your knees to your chest for a backward somersault.
- Use a chin-up bar that is higher than your head because you have to jump to reach it.
- Jump up to grab the bar overhead firmly while trying to bring your knees to your chest. Even if it helps, try to do this movement without lifting your head.
- When you're ready, move on to a back flip while still holding on to the bar and then land on the floor with your knees bent. You'll use this technique when you do a real back flip.
Step 4. Practice using the trampoline
If you're not ready to do this move without any assistance, use a trampoline so that you land on a soft surface in case you fall!
- Practice using it on a large enough trampoline in a place that provides the equipment professionally and has a certified instructor who can help you practice safely. Do not use a small trampoline and practice on your own because this method is very risky.
- Start practicing back flips as your body bounces high. The trampoline will throw you higher up so you have more time to do somersaults than if you jumped off the floor.
- Then, practice doing a back flip from a standing position on a trampoline. If you can, you're ready to do this move from the floor.
Part 3 of 3: Doing a Back Flip from the Floor
Step 1. Do a warm-up exercise
Salto is a strenuous exercise so it can injure your muscles if you don't do this movement without proper preparation. Before practicing somersaults, get into the habit of doing warm-up exercises, especially by stretching the core muscles, legs, ankles, arms, wrists, and neck.
Step 2. Stand on your toes
Stand with your feet shoulder-width apart and stand on tiptoe using your toes while stretching your arms up.
- Try to straighten your back while looking forward so that your body is perpendicular to the floor.
- The tiptoe position gives you greater strength to jump and perform movements with good posture.
Step 3. Bend your knees as you swing your arms back
Make sure you bend your knees 90° because you will lose power if you bend your knees less or more than 90°.
With your knees bent 90°, swing your arms back as far as you can while straightening your elbows
Step 4. Jump up
The most stressful moment is jumping. To create momentum, swing your arms up as you jump as high as you can.
- When jumping, don't lift your head and pull your arms back as this is a wrong posture and can cause injury. Instead, straighten your arms up while looking forward.
- Also, don't arch your back as your back should stay straight as you jump. Contract your abdominal muscles to make it easier for you to straighten your back.
Step 5. Hug both knees to your chest
Hugging your knees is a way of creating the momentum needed to do a good back flip.
- When your body is in the highest position, bring your knees as close to your chest as possible and hug them tightly. The closer your knees to your chest, the faster you turn.
- At this point, you should really focus on the circular motion without panicking or losing concentration. Do not let you land with your head down because it will cause serious injury.
- Remember that you must keep your neck straight so that your head and back form a straight line. Don't raise your head.
Step 6. Look at the landing point
After completing the half backward somersault, which is when the crown of your head is down, you must determine your landing point. That way, you can land safely and do a good somersault. Gaze at the landing point calmly.
- To be able to see down, you can tilt your head slightly.
- Determine the most appropriate landing point to estimate when you should release your knees.
Step 7. Release your knees and land firmly
After determining your landing point, release your knees and prepare to land.
- Be aware that landing after a backward somersault puts as much stress on your knees as jumping from a height of 1.5 meters.
- Therefore, try to land as best as you can by contracting your core muscles and keeping your legs together so they don't cross when you land.
- Landing is the part that is quite challenging. So don't worry if you land on your palms and knees when you've only been practicing a few times. Landing will be smoother if you practice often.
Tips
- Get used to stretching as a warm-up exercise to avoid the risk of injury.
- Try to jump straight up as high as possible while leaning back slightly, but don't hold your head up!!
- Don't forget to hug your knees to your chest!
- The more often you practice, the better the results. Keep practicing until you can do a good back flip.
- Start exercising on a surface that is safe enough to support your body, for example: on grass or a gym mat that is thick and soft enough.
- Don't give up if you fall. Keep practicing!
- Hug your knees after jumping. Don't be in a hurry to hug your knees. The harder you hug your knees, the faster you spin.
- This movement is easier to do if your body is flexible.
Warning
- Pregnant women are prohibited from doing this movement.
- Do not do this movement if the exercise above triggers nausea.
- Don't do this move if you're scared.
