Trampolines provide a way for you to do tricks that you may not be not capable of executing on the ground. A back flip is a fundamental trick that can lead to more difficult ones, and it may be easier to learn how to do it on a trampoline rather than by starting on the ground. The back flip involves flipping your body backward over your head until you land on your feet again. Practice and repetition is necessary to complete this task successfully.
Step 1
Stretch your muscles to avoid injury. A back flip requires the work of leg and back muscles so make sure they are warmed up. Lean against a wall while keeping your foot flat on the ground behind you to warm up your calves. Also, do front and side lunges to prepare your hamstrings and groin.
Step 2
Bounce lightly on the trampoline. Get used to the movement before attempting any tricks.
Step 3
Practice landing on your back to prepare for the motion. When you hit the trampoline, push your legs overhead into a backward somersault until you land on your feet. This is the most similar trick to a back flip.
Step 4
Jump higher. Don't attempt the back flip before you have reached your maximum height. Higher jumps leave more room to maneuver. Stay in the center of the trampoline while jumping. It is the most resistant, causing a higher jump.
Step 5
Push your hips out and pull your head back. Lift your arms back over your head to increase momentum. Tuck your knees as you begin flipping.
Step 6
Straighten your legs when you are about three-fourths of the way through the flip.
Step 7
Compress your knees when you land on the trampoline to absorb the elasticity.
Things You'll Need
- Trampoline
- Spotter
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