A backward somersault without recourse (or backward somersault while standing) is a gymnastic exercise that - if done correctly - can be very impressive. But if done the wrong way, it can be extremely dangerous and cause serious injury. This is why it is important to learn the correct technique and follow the appropriate safety measures before trying. Physically, as long as you are fit enough and know how to jump, you shouldn't have any problem learning to do a backflip without a run-up.
Steps
Method 1 of 3: Jumping in a healthy and responsible way
Step 1. Consider hiring an instructor
The safest way to learn how to do back flips is under the tutelage of a qualified instructor.
- An instructor can teach you the best technique, making sure you learn how to jump safely, in the correct form.
- You can find instructors with experience in backward flips in the gym and cheerleading centers, or in martial arts courses.
Step 2. Use a mat
If you decide to proceed with self-study at home, then please use a mat.
- This will give you something soft to land on and will potentially help you avoid serious injury in the event of a botched landing.
- You should also practice your back flip on slightly elastic ground (such as grass) so that part of the landing is absorbed.
Step 3. Ask for the help of a friend
It is also a good idea to have a friend or family member (whom you trust) on hand to help you as you learn to jump backwards.
- This person can supervise you, putting one hand on your back and the other on the back of your legs, helping you to feel more confident while jumping.
- They may also be there simply to look at you, encourage you, and point out any flaws in your exercises.
Method 2 of 3: Training exercises
Step 1. Practice rolling forward and backward
The first exercise you should do to prepare for the back flip involves the forward and backward somersaults. Make sure you roll in a straight line, without swerving sideways.
- If it helps, you can start by rolling on an inclined (or slightly sloping) mat.
- This will help you become familiar with the rotational movement of the body and with standing upside down.
Step 2. Practice jumping
Probably the most important part of the back flip is the ability to jump high off the ground.
- Therefore, it is a good idea to practice your jumping technique and improve the height of your jumps as much as possible.
- To get started, simply practice jumping straight off the ground. Bend your knees and swing your arms to gain momentum and lift yourself up as much as possible.
- Then, you can practice jumping from different surfaces, such as the bed, a box, or a shelf - anything as long as it's above your waistline. Jump on the surface, landing in a sitting position, then (if you have space) bend your knees and continue in a backward somersault.
Step 3. Use a lifting bar
It can be of great help in preparing for your back flip, as it allows you to train pushups.
- Use the bar at a height a little above your head, so you have to jump to reach it.
- Jump and grab the bar, then bend your knees as close to your chest as possible. Although it is a tempting idea, don't throw your head back.
- If you want, continue all the way with your arms and land on your feet. This is the movement you will try to replicate when you actually jump backwards.
Step 4. Practice twirling on a trampoline
If you find that self-confidence is a problem and that your fear is holding you back from continuing with the back flip, twirling on a trampoline is a great start, having the guarantee of a soft landing even if you fall!
- Use trampolines at a recreation center, where you have a lot more space and there are qualified instructors to help you. Backyard trampolines are too small and can be dangerous.
- First, practice twirling when you are at the highest point of a big jump. The trampoline will launch you into the air, giving you more time to complete the back flip than you would if you started from the ground.
- Then, try practicing from a standing position on the trampoline. Once you succeed, you are ready to try a back flip from the ground.
Method 3 of 3: Complete a back flip
Step 1. Warm up
Jumping backwards is very tiring, and it is very easy to stretch a muscle if you are not careful. Make sure your body is warmed up before jumping, and pay special attention to stretching your torso, legs, ankles, arms, wrists and neck.
Step 2. Stand on your toes
Stand with your legs apart at approximately shoulder width, then step onto your toes and stretch your arms straight up to the sky.
- Remember to keep your back straight (so that your body is perpendicular to the ground) and your eyes straight ahead.
- Staying on your toes will allow you to add more power to your jump and will also help you achieve good form.
Step 3. Bend your knees and throw your arms back
Bend your knees until they form a 90 degree angle - more or less will cause you to lose power.
As you bend over, swing your arms back as far as possible. Be sure to keep them taut
Step 4. Jump straight into the air
Here's the scary part - the jump! Jump upwards, as high as possible, swinging your arms to gain momentum.
- Don't pull your head and arms back - that's incorrect and could hurt you. Rather, point your hands upwards and focus your eyes straight in front of you.
- You should also avoid arching your back, which must be as straight as possible. Helps contract your abs.
Step 5. Bend your knees
This will give you the backward momentum needed to complete the jump.
- So when you reach the top of the jump, pull your knees as close to your chest as possible and wrap your arms around them. The more you fold, the faster you will turn.
- At this point you will have to really engage in the jump - you can't panic or lose focus - otherwise you could land on your head, which could cause serious injury.
- Note that your head should still be in a neutral position, in line with your spine. It shouldn't be thrown backwards.
Step 6. Locate your landing
About halfway up, when you are completely upside down, you should locate your landing.
- You can do this by turning your head back just enough to see the ground.
- Try to identify the precise point where you will land, as this will help you estimate when to get out of the folded position.
Step 7. Lie down and land firmly
Once you have located the landing, let go of your knees and get ready to land.
- Be aware that landing a back flip requires the same amount of stress as a 1.5m jump.
- Consequently, you will need to land firmly so that your legs do not sag under you. You can do this by stiffening your muscles and pressing your legs against each other.
- Landing can be a bit tricky - so don't worry if you land on your hands and knees the first few times. A good landing will come with practice.
Advice
- Stretch to avoid injury.
- Remember to bend over!
- Exercise makes perfect. Continue until it feels good.
- Soft surfaces. At first it might be useful to do it on a soft surface such as grass or a gym mat.
- Make sure you jump as high as you can, with only a slight back tilt. Remember never to give a whiplash to the head!
- This trick will be easier to do if you are flexible.
Warnings
- Don't try if you're scared
- Don't try if you are pregnant.
- Do not try this if you are prone to dizziness.
