A back flip is a very impressive skill that many gymnasts and cheerleaders use to wow their audiences. It is advantageous if you learn how to master a back flip on the trampoline before moving to a solid surface. This will help you successfully perfect the technique and decrease the likelihood of injury.
Step 1
Become comfortable with your trampoline by bouncing up and down. This will help you warm up your muscles and get acclimated to how high you will need to jump to execute the back flip.
Step 2
Obtain a trained spotter before attempting a back flip. Someone who is able to help you complete the flipping motion will decrease the likelihood of injury.
Step 3
Engage in a visual exercise before you do a back flip. Imagine yourself completing the exercise successfully and know how to jump and land in the upright position.
Step 4
Stand toward the center of the trampoline to ensure safety. In the starting position, the legs and feet are together, then raise your hands above your head.
Step 5
Bend the knees while simultaneously pulling your arms down and lowering your chest. Jump, arch your back and pull your knees toward your chest to rotate over and complete back flip.
Step 6
Remember that you might not land on your feet if you are a beginner. This is why you use the trampoline to get your technique perfect before moving to the floor. Keep practicing until you are strong and skilled enough to end the back flip rotation on your feet.
Tips and Warnings
- Always stretch and warm up your muscles before practicing a back flip.
- Use a trained gymnastics spotter in the beginning to ensure safety.
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