Backward somersault is one of the most impressive and easily recognizable techniques in gymnastics. With this move, your body rotates 360 degrees, starting standing and landing on your feet again. If you want to become a gymnast or just want to impress friends with your new technique, you can learn how to do the back flip - if you're willing to invest the time and effort.
Steps
Part 1 of 4: Preparing to Jump
Step 1. Do the preliminary activities
It can be difficult to learn the back flip quickly, but there are some preliminary techniques you can do to prepare yourself.
- Jump as high and as fast as you can several times in a row. This will help you understand what you need to do to perform a somersault. You should jump vertically, not backwards, and keep your head facing forward.
- Do exercises that get you used to the backward rotation movement. Try rolling back on the bed, doing a back flip on the ground, or doing a backward bridge.
- Perform a flic with helpers: Start with a helper on both sides. Have each one place one hand on your lower back and another under your thigh, then lift yourself up so that your legs don't touch the ground. Bring your hands over your head as the helpers rotate you back so that your hands touch the ground. They should then finish the movement by bringing their legs over their heads. This will get you used to going backwards and finding yourself upside down.
- After trying the first flic with helpers, use your legs to add thrust as you rotate back. When you have mastered this technique, continue to use your legs, but don't use your hands anymore (the helpers will still have to hold you).
Step 2. Prepare your body and mind
The human body and brain do not expect to be upside down, so you may feel fear when attempting a back flip. This could cause you to hesitate or attempt to interrupt the attempt during the execution, and possibly lead to injury. In order to perform a perfect somersault, you will need to prepare your mind and body in advance.
- Try to draw your legs hanging from a bar: hang your hands from a bar, bring your chin down, bend your knees and bring them towards your head. Then contract your abdomen and rotate your body as far back as possible.
- Do Box Jumps: Jump to the highest platform you can, focusing on the height of the jump.
- You could also try stacking a few thin mats on top of a thicker one, then throw your back on them. This will help you understand that your greatest fear - falling on your back while jumping - doesn't hurt that much.
Step 3. Use the right surface
When first learning to do the somersault, you should use a padded surface or at least soft enough not to interfere with your jumping ability.
- A trampoline can work in this situation if you can control its thrust. Or you could try a rug at a professional gym or school gym.
- If you have no experience with flips you should definitely avoid hard and dangerous surfaces like concrete.
Step 4. Find a helper
Until you have sufficient experience, do not attempt a somersault without a helper who can ensure you complete the jump, maintain proper technique, and avoid injury.
- Ideally, your helper should have experience with flips. You can ask a gym coach, an instructor at your gym, or someone who has tried flips on their own.
- If you have the opportunity to get help from one or two people, you will greatly reduce the chances of injury.
Part 2 of 4: Mastering the Deadlift
Step 1. Get into the right position
Stand with your feet shoulder-width apart and your arms high above your head.
Step 2. Fix your gaze
You will need to keep your head in a neutral position, facing forward. It may be helpful to choose an object to fix.
Don't look at the ground! And don't even look around. If you do, you may get distracted or lose your balance
Step 3. Bend your knees
Bend your knees slightly, as if you are about to sit in a chair - don't go too low though.
Don't bend over too much. If you bend over in the squat position, you are overdoing it
Step 4. Swing your arms
First, swing your arms from above your head back past your hips; then, bring them forward, towards the ceiling. You should keep swinging them right behind your ears. This rocking motion will help you give yourself the push to lift your body into the air.
- You will need to bend your knees and swing your arms at the same time.
- Keep your arms outstretched all the time.
Step 5. Skip
Many people feel they need to jump back to perform a somersault, but what you really need to do is jump as high as possible.
- Jumping backwards will cause your center of gravity to shift and will not allow you to reach sufficient height to perform the technique. Achieving a good height is essential for a successful backward jump!
- If you don't have a powerful jump, you can practice on many surfaces to improve your strength: a trampoline, a pit, or a sprung mat for example.
Part 3 of 4: Perfecting the Leg Call
Step 1. Contract your muscles
Once off the ground, contract your abdomen and leg muscles. These muscles will need to form a stiff line.
Step 2. Rotate your hips
It will be the hips and not the shoulders that will give you the rotation to perform the back flip.
Step 3. Keep your gaze forward
For as long as possible, keep looking ahead; if you look back before it is absolutely necessary, you will change the angle of the body and slow down your rotation, reducing the height of the jump.
- As your body begins to rotate, you will naturally lose sight of the point you were staring at. Try not to do it sooner than necessary, and if possible, watch it again when you return to the ground - so you know you're ready to land.
- While it may be tempting to close your eyes during the rotation, you should keep them open so as not to lose track of the space required for a good landing.
Step 4. Recall the legs
At the highest point of the jump, bring your knees to your chest. At this point, bring your arms towards your legs.
- You should keep your chest parallel to the ceiling where you finished bringing your knees closer to your chest.
- You may decide to squeeze the back of your thighs with your arms when you pull your legs back, or squeeze your knees if you prefer.
- If you find yourself turning to one side when you pull the stems back, it's probably a side effect of fear. You may need to practice the exercises described above to overcome this fear before you are able to successfully complete the back flip.
Part 4 of 4: Perform the Landing
Step 1. Straighten your legs
As you return to the ground, straighten your legs.
Step 2. Touch the ground with your knees bent
This will help you absorb the impact of the landing. If you land with your legs stretched out, you will greatly increase the chances of injury.
- You should be almost on your feet upon landing. If you are squatting, keep practicing - in time you will make it!
- Ideally you should touch the ground at the starting point; however, it is likely that you will land 30-60 cm from the take-off point.
- When you land, it can be helpful to look at a spot on the ground in front of you.
Step 3. Land on the whole foot
Don't land on your fingertips only. If you find yourself landing on your fingers, you will need to keep practicing to make the spin stronger.
Step 4. Extend your arms
You should land with your arms parallel to each other and stretch them straight in front of your body.
Advice
- Backward flips, like other gymnastic techniques, can improve agility, body control, cognition of space, and other things.
- It is possible to rotate with the body outstretched, but this is a very advanced move that you shouldn't attempt until you have mastered the normal collected somersault.
Warnings
- If you are performing a back flip from a diving board, make sure you have enough space to not hit your head on the diving board. Also, make sure the water is deep enough not to hit your head on the bottom of the pool. Never perform a somersault in shallow water.
- When attempting a back flip, make sure the area is dry and clear.
- Never attempt backward flips when alone. If you injure your back or neck, you may not be able to call for help.
- While you don't technically need to be a skilled gymnast to learn how to do a back flip, it is helpful to learn simpler techniques (like wheel and back flip) before attempting complex ones like somersault. You will put yourself at a high risk of injury if you try to perform a somersault without preparation and training.
