Tumbling skills are an integral part of cheerleading. A standing back flip, or back tuck, is a challenging gymnastics skill that involves flipping 360 degrees backward in a tucked position without touching your hands to the ground. Cheerleading squads incorporate standing back flips into dance routines, cheers and sidelines. If you're new to tumbling, master a back handspring before attempting a back flip. Always use a trained spotter or tumbling coach when learning the fundamentals of performing a back flip to avoid serious injury.
Step 1
Start in a standing position with your arms by your side. Some cheerleading squads may have arm movements they do before a back flip, but when learning focus on technique instead of arm movements.
Step 2
Bend your legs into a squat position, swing your arms backward, and then jump straight up into the air. Swing your arms up by your ears into a touchdown position as you jump upward. It is important to jump up when performing a back flip instead of back, which is the position for performing a back handspring.
Step 3
Tuck your knees into your chest at the height of your jump and lean back. Tucking your legs into your chest gives you the momentum you need to flip backward. Grab your knees or the back of your thighs as you tuck. Avoid throwing your head or chest back when bringing your knees to your chest.
Step 4
Straighten your legs once you complete the rotation to prepare for the landing. It will take practice to learn the proper timing of straightening your legs after the tuck.
Step 5
Land with your feet together and your knees bent. Finish by standing up straight.
Tips and Warnings
- Practice performing a back flip on a trampoline to get the feel of the trick before trying it on the ground. Always use proper mats when practicing a back flip to avoid injury. Back flips can also be performed out of the rebound of a roundoff.
- Serious injury may occur when attempting a back flip without the use of a spotter or proper technique. If you have back or knee problems, talk to your doctor before attempting a back flip.
Member Comments