If you are a gymnast, cheerleader or dancer, you need to master the forward kick. It is, in fact, one of the most common techniques used in gymnastics programs. While it may seem difficult at first, you just need to learn a few key steps to master the movement perfectly. By following this guide you will be able to perform a forward flip in no time!
Steps
Part 1 of 3: Preparation
Step 1. Master other exercises first
You can break the forward kick into other small movements that you can learn before trying the full technique. Think of the upside down as an advanced version of the wheel. It is more difficult and requires more balance.
- Practice bridges, bridging verticals, and handstands, splits and back bends with one leg raised.
- To perform a handstand with a bridge drop, start by standing upright on your hands. Then drop your legs forward. When your feet hit the ground, push with your hands and extend your arms to lift yourself up. Bring your shoulders back and touch the ground with your toes. Then, lower your heels and hold the bridge position for a few seconds; finally get up. This movement is similar to the forward kick, but the difference is that the legs remain together.
- To perform a full bridge, lie on your back. Keep your hands on your ears and your feet flat on the ground. Push up and assume the bridge position. Try to keep your back very high to increase your flexibility. Push your legs until they are straight and keep your shoulders directly over your hands.
- Hand verticals can be quite difficult. If you can't get up on your arms, start by keeping your hands flat on the ground about 6 inches from a wall, with your fingers facing the wall; then, raise your legs up to support yourself with your arms, keeping your feet against the wall. You can try to push yourself slightly against the wall to break away from it and try to balance yourself. Eventually you should be able to put your hands on the ground and raise your legs to a vertical position without the help of a wall.
Step 2. Work on your general flexibility
To perform the forward kick, you need a lot of flexibility in your legs and back. If you improve the elasticity of those areas of the body, the exercise will be easier.
- In addition to improving the flexibility of the lower back, don't neglect other areas of the body, such as the shoulders, chest and buttocks. Work on the stability and strength of all muscles in the body with a trainer.
- It takes time to improve your flexibility. You can do this by doing stretches with a partner, targeting certain areas, such as the shoulders, for 10-60 seconds. For example, ask another person to raise your arms.
Step 3. Stretch and avoid injury
Don't try to push yourself beyond your abilities. It can take time to master the forward kick and this is normal. If you don't stretch, you run the risk of injury. You have to stretch all the muscles of the body, because every part of you stretches during the execution of this technique; pay particular attention to the back, though.
- Use a mat to cushion falls and, while you are a beginner, ask a person to help you.
- Stretch your ankles and wrists. Try splitting and bending your back. Bridge to stretch the muscles of the back of the body. Lower yourself, bring your chin to your chest and roll forward. Make sure you keep your back curved so you don't hurt your tailbone.
Part 2 of 3: Starting the Forward Reverse
Step 1. Get into the starting position
To perform a forward kick, you must stand as if to perform a handstand. Put one leg in front of the other. Start with the one you prefer.
- You should assume the lunge position, keeping your arms raised next to your ears and bending one knee as you push yourself forward with the other leg stretched out behind you. Start by looking at the ground.
- Keep your legs apart in this position. Look ahead, place one foot slightly in front of the other and make sure to point your toes in front of you.
- Exhale and contract your abdominal muscles. Begin bending forward to place your hands on the ground, with your fingers in front of you. You should lock your elbows when your hands touch the ground.
Step 2. Raise your back leg in the air with a firm motion
When he is almost upright, he raises his second leg as well. Shift your weight onto your arms and shoulders.
- It is important to follow the movement with the whole body. Keep your legs straight as you lift them, over and behind your shoulders. Keep your toes straight and make sure your legs are not together.
- As you pull your dominant leg towards the floor behind you, bend that knee slightly. This will help you cushion the fall. At this stage, the other leg will reach the vertical position.
Part 3 of 3: Complete the Forward Reverse
Step 1. Finish the flip in the correct way
Return weight to your dominant leg as soon as it touches the ground. Then, push with your hands on the ground. You should be in the same starting position. Make sure you plant your feet upon landing. Keep your arms contracted and bent as you land.
- Use your abs to get back on your feet. It may be tempting to bring your chin to your chest and pull your arms forward to get up more easily, but in reality you should keep your head back and only use your abdomen muscles to lift yourself.
- Make sure you go through each step in a smooth motion. The fluidity of the execution is very important. If you can get up from the bridge position but still can't do the forward flip, you probably need to keep your feet closer to your hands when landing.
Step 2. Make sure you never lose the correct shape
You should push your hips forward and make sure you don't get up too fast. You would risk falling backwards.
- Inertia is very important and allows you to get back on your feet. The head and arms should be the last parts to reach the final position.
- Once you have mastered the simple forward kick, you can add more moves to the technique to make it more complex. Be very careful when trying to try a new technique on your own. Don't risk getting injured.
- You could sign up for an exercise class and take private lessons. Most people need time and practice before they can do a forward kick. Be patient!
Advice
- If you can't get up from the bridge position, try shifting your weight forward more firmly for more inertia in the movement. You can also lower your body to the ground in the starting bridge position, stand up and try again.
- You can get a friend to help you by asking her to put a hand on your lower back and one on your shoulder blades. This way he can help you get up from the bridge position thanks to his push.
- If you do not have competent helpers available, ask a friend or family member to help you, but explain to them what they should do, so as not to risk injury.
- Be careful. You can get hurt if you want to progress too fast.
- Keep trying if you can't do the movement at first. Believe in yourself and don't give up.
- To perform a forward kick, you must be able to perform a handstand.
- Warm up before doing the bicycle kick.
- Always think about the movements to make, so as not to risk injuries.
- Lift weights to increase upper body strength.
- Do push-ups and exercises for your arms to make them strong and stable.
Warnings
- Make sure your legs don't land too far from your body, or you'll slip and fall onto your back.
- Do not force the times! It takes a lot of practice to do the forward kick correctly.
- If you feel you are not physically ready to perform an exercise, continue practicing with easier exercises.
- Make sure your arms are strong enough before facing a forward kick.
- Stop immediately if you experience back pain.
- Always stretch to limit injuries.
