If you know how to do a front flip, it's time to move on to the backflip. However, this move can be dangerous if you don't know how to do it properly. To prevent injury, the movement should be done in small steps. First of all, do a backdrop. Then, switch to over-the-shoulder handspring, back handspring, and finally backflip. This method also helps build your confidence.
Step
Part 1 of 3: Preparing the Body
Step 1. Work with partners
Make sure you have someone with you when you first practice flips to prevent serious injury from a wrong move. Partners can also find your move mistakes making the whole process easier to do. Make sure your partner doesn't hurt himself.
- If your partner is a skilled and skilled trampoline, ask them to help you launch and spin. Your partner can place your hands near your back and push your feet up as you do the flip. You and your partner must be ready when you will do the flip. You have to get ready before spinning.
- If your partner is not yet proficient and comfortable with the trampoline, or the presence of another person makes you hesitant to turn, have him or her stand on the side of the trampoline and be on standby.
Step 2. Warm up on the trampoline
Start with a warm-up to prepare your body. Jump up and down, flex your legs, and feel the material and the bounce of the trampoline under your feet.
Some trampolines are to be different from others. Make sure you are familiar with the trampoline being used and that the trampoline has no weak points. Don't let yourself land on the trampoline
Step 3. Do the backdrop
If you've warmed up, it's time to do the backdrop. Backdrop is done by falling on the back and bouncing until it stands back up. When you're comfortable, try doing a backdrop and throwing your feet up, like a slow somersault.
Try doing a backdrop, lifting your legs towards your chest and throwing your body behind you, then use the bounce to roll back and toward your knees. That way you'll get used to the backwards spinning momentum, which may feel intimidating
Part 2 of 3: Practice on the Backflip
Step 1. Perform a “sideways” handspring over your shoulder
The backdrop is the basis of this movement, but the momentum is still lacking. Now, aim for the slightly sideways back handspring so it's not too scary. Here's how:
- Bend your arms at your elbows and imagine them going up and over your head so that your body is pushed back and twisted into a full circle. This is the movement that needs to be maintained throughout the jump.
- Look behind you. Thus, you push your body when your neck carries your whole body. It also helps place your jumps.
- Get a good bounce and jump straight up.
- At the top of the jump, push your body over your shoulders. Try to land with both your hands.
- At first, don't worry too much about your landing. It's okay if you land on your hands then your knees.
Step 2. Try a regular handspring back
Now, try to do a full back handspring. Instead of looking over your shoulder, look up and behind you. The rest is the same. Make sure you get enough air time!
If you push back too much, you may land on the edge of the trampoline. Start near the edge of the center of the trampoline, and work your way up to the top, and then turning, not backwards. You can be seriously injured if you just throw your body backwards,
Step 3. Keep repeating until you can land on both hands and feet
You'll need one more boost of momentum so your feet and hands can land together. This strength will come from the abdominal and waist muscles. While in the air, you need to push them both for a full turn. Don't forget, this is tantamount to a handspring, but your feet rotate a little further.
Bring your legs and arms together for more momentum. Just as an ice skater increases her glide speed by bringing her body closer together, do the same for a flip by reducing your body surface
Step 4. Practice to increase the height of your jump
While in the air, push as hard as you can and lean back and bend your knees. Look back like you would look up into the sky for a trampoline.
- At first your spins may be excessive, but that's okay. Don't give up if it doesn't work the first few tries. You have to be confident!
- Stop if you feel frustrated. You can always continue tomorrow. It's normal because it's common, and patience is a skill that can be learned. Don't break your neck or strain yourself, which also increases the risk of injury.
Part 3 of 3: Completing Challenges
Step 1. Position yourself when you are about to jump and look back
To do it properly when looking back, make sure you're not looking diagonally or sideways back and make sure you can see the floor straight behind you. stand a step or two from the center of the trampoline to allow enough room for landing. Once you find the right place, your instincts will take over.
Don't forget to jump up and then passing momentum. Combine that with a high bounce and you're ready for a successful backflip.
Step 2. Prioritize landing a full backflip with both your feet
use your hands to balance (or protect your neck), but do a flip so that the majority of your weight is carried along and land on your feet. You could already be said to be doing a backflip, it's just not very smooth.
For now, your goal is to turn your body, not to land perfectly. Don't forget to use both hands to push your body up and around. As long as you land without injuring yourself, your backflip is a success
Step 3. Gain as much momentum as possible and land on only both feet
Start by landing on both hands and knees, then work your way up to both hands and feet, then finally with just both feet. The trick, you need to increase the momentum and height of the jump, as well as a little positive thoughts.
- If you feel uncomfortable, don't force it. Give your body time to get used to each step.
- If it's too difficult for you, ask a friend who can help you, watch videos, and read guides to different techniques. Everyone's way of doing backflips can be different (unless professionally trained). Someone may have a theory that matches yours.
Tips
- Don't try too many complicated tricks unless you are VERY good at trampoline. Remember, the more complicated the trick, the more time in the air it will take! The easiest way to do a backflip is to get a LOT of height and not squeeze your arms and legs together! This is the smoothest way to do it, but you'll land with more power and possibly fly off the trampoline.
- If you twist, or drop your shoulders, STOP exercising. You are afraid to twist and are compensated by twisting. Return to the back drop and throw your feet back to prepare your brain. Practice and be patient!
- Never squeeze your legs and arms too tightly because you can spin too much and the tighter you squeeze your arms and legs, the more scary it seems. Therefore, just squeeze it a little, you will feel it when it feels good. Stop holding your hands and feet together when you see a trampoline.
- Also, try having someone hold your shirt on the first few backflips to protect you.
- On your first try, it helps to have a friend to watch over you. Ask a friend to count on cues 1…2…3 and yes to you. Usually, cues will help clear your doubts and get up the courage.
Warning
- Physically, the backflip is more difficult than the frontflip, but it is more difficult psychologically. Your brain will resist doing anything that involves you landing with your head, and anything that involves you not being able to see the goal. Backflip requires a lot of confidence. If you don't want to do it, your brain won't believe it.
- Do not jump too close to the edge of the trampoline. This can cause a push back and cause you to injure yourself.
- Head, neck, and back injuries can occur. Be careful.
- If you don't land properly, put your arms behind you to stop the fall. You may break your arm or shoulder, but it's still better than a neck or back injury.
- Don't do the trick if you're on a drug that interferes with your judgment.
- Don't throw your head back. Keep your head in the middle.
- It's a good idea to start with jumping and/or gymnastics to form a basic foundation. Otherwise, the risk of injury is considerable.
- blatantly, death is the real risk of backflip. If you're not 100% sure you can do it, don't.
