Flip is a general term that refers to the skill in which your body completes a head-over-heels rotation in the air. Flips can be done forward or backward. They are named by the direction they rotate and the body position executed during the flip. For example, a back tuck is a backward flip in a tucked body position. Body positions seen in flips are tuck -- knees bent and into the chest; pike -- body bent in half with the legs straight and together; and layout -- body completely straight with arms alongside the body. Forward flips are rare in cheerleading.
Trampoline Back Tuck
Step 1
Start on the trampoline. Bounce a few times to get used to the trampoline and to build momentum.
Step 2
Lift your arms high and explode off the surface of the trampoline. Reach for the ceiling.
Step 3
Pull your knees into your chest at the height of your jump, initiating your flip. Keep your neck neutral. Do not throw your head back.
Step 4
Watch for the trampoline bed and open up your body to a straight position the second you see it. Land on both feet, aiming your rebound up and not back.
Step 5
Master your tuck on the trampoline before moving to a tumble track or the floor.
Step 6
Prepare for your transition to the floor by adding a folding mat to the trampoline to deaden the bounce a little.
Back Tuck on the Floor
Step 1
Stand with your feet together and your arms extended overhead. Make sure you use a spotter for your transition to the floor. Initially, your spotter should have both hands on you, one in the small of your back to help you get enough height and one on your thigh to help you rotate.
Step 2
Swing your arms down toward your legs, dipping by bending your knees deeply.
Step 3
Reverse the swing of your arms, reaching up toward the ceiling as you explode off the ground with your legs.
Step 4
Stay straight until you reach the height of your jump. Then pull you knees into your chest to initiate your rotation. Grab your shins briefly as you rotate.
Step 5
Keep your neck neutral and your eyes open, looking for the ground.
Step 6
Open up your body to a straight position when you see the ground. Land solidly with both feet on the ground and a slight bend to your knees.
Tips and Warnings
- Use these same instructions for learning a flip in other body positions, like pike and layout.
- Never attempt new skills without the supervision of a trained coach or instructor. Flips are advanced tumbling skills. Use proper progressions to work up to attempting them.
Things You'll Need
- Trampoline
- Folding mat
- Spotter
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