Learning how to execute a back flip is a significant accomplishment in gymnastics. It helps you progress to learning more advanced tumbling techniques. A back flip is best learned on a trampoline to begin with because of safety precautions. It provides more spring and a softer landing in case you fall. Use the jumping motion to help sharpen your gymnastics skills and utilize the safety of a trampoline to successfully land a back flip.
Step 1
Jump on the trampoline to get comfortable with it. You should bounce a few times so you know how high you will jump when attempting a back flip.
Step 2
Get someone who is trained to spot you before you attempt a back flip. Having an extra person help guide you through the flipping motion will ensure your safety on the trampoline and prevent injury.
Step 3
Visualize yourself doing the back flip before physically doing it. See in your mind's eye how you will throw your body backward, then pull your feet over. You should see how you will jump and how you will land.
Step 4
Stand close to the center of the trampoline so you do not fall off. For your starting position, keep your legs and feet together, and raise your hands above your head as if reaching toward the sky.
Step 5
Bend your knees while bringing your arms down and lowering your chest. Jump backward, arching your back, pulling your legs toward your chest to rotate over and complete the flip.
Step 6
Land on your feet at the end of your rotation. In the beginning, you may land hunched over or with your hands on the ground in the frog position. This is OK; practice makes perfect and you will continue to get stronger.
Tips and Warnings
- Be sure to warm up your muscles properly to avoid injury.
- Do not try this by yourself without a spotter present. Do not attempt to move from the trampoline to the ground until you have mastered the proper form.
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