A backflip is an acrobatic sequence of movements that propels a persons body into the air, where it rotates in a backwards direction. The move is used in martial arts, dancing and gymnastics, among other applications. Mastering the move takes practice and time as well as some physical requirements. Unless one is a trained professional, the move should always be practiced on a soft surface, such as a large patch of grass, which is used by professionals and amateurs alike.
Step 1
Stand straight on the grass with your feet at shoulder width and arms stretched as high into the air as they can go. Keep your eyes and head slightly higher than level and do not look down.
Step 2
Bend the knees and squat, while at the same time swinging the arms down, as in preparing for a large jump into the air. Keep your eyes constantly on the mark ahead. Don't let your legs reach lower than a 90-degree angle when "digging," or preparing to launch.
Step 3
Shift all your weight to your feet and jump, swinging your arms straight up into the air and slightly backwards. Swinging the arms up and back sets the direction for the rest of the body to follow and, when combined with the upward force from the legs, can increase jump space significantly, aiding in a safe and overall successful flip.
Step 4
Wait until the body has reached its zenith height in the air, just before the momentum runs out, and lift the knees straight up into the air and over the head, while at the same time lowering the arms back down to the front of the knees and tucking the head and neck into the abdomen. Use the lower back and force of the knees to propel the body into a backwards rotation.
Step 5
Begin to extend the lower back and stretch the legs out for landing at three-fourths of a full rotation. Stretch the arms out straight in front of the body and try to land on the entire sole of the feet, not the heel or the toes.
Tips and Warnings
- Practice this move with a professional or a spotter, someone who can hold your body in balance while flipping to prevent injury. Practice with several jumps first before attempting to do the actual flip.
Things You'll Need
- Clear grassy area
