After you have mastered how to lean back, you can push yourself a little further and learn how to do a back kick. The back kick is the springboard for backward flicking and can be a lot of fun, but it takes a lot of effort to do it correctly. If you want to take your backward bending skills to the next level, follow the steps described here.
Steps
Part 1 of 2: Prepare to Do a Flip Back
Step 1. You need to know when you are ready to do a back kick
Before attempting, you need to have some basic notions of gymnastics, strength and coordination. You'll know you're ready when:
- You can bend backwards easily. You will always have to be able to lean back before moving on to a more difficult level.
- You have enough strength. Your arms and shoulders must be strong enough to support the body while you are bent backwards. If you are not strong enough you will feel unbalanced and tired in holding the position.
Step 2. Stretch
You must always stretch before trying the bridge position, lean back, do a back kick or any other athletic gesture. Before exercising, you need to make sure you have warmed up your wrists, ankles and back. Here are some stretching exercises to do:
- Stretching for the ankles. Sit down and hold your ankle with one hand. In the meantime, move your ankle or even trace the letters of the alphabet using your foot. Stretch both ankles equally.
- Stretching for the wrists. Extend one hand with the palm facing outwards and pull the fingers backwards with the other hand until you feel the stretch. Do the same with the other hand. Then hold your wrist with one hand as you rotate it. Repeat the exercise.
- Back stretch. This is the most important. Stretching for the back should be done with some simple yoga positions, such as that of the camel, the bow or the cobra.
Step 3. Do a kickover
Before attempting the reverse kick you should be able to kickover in the "bridge" position. It will help you be more confident in kicking with one leg and make it easier to take the position in one smooth motion. Here's how to do the bridge kickover.
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First, lean back. That's how:
- Stand upright with your feet wider than your shoulders.
- Raise your arms above your head. Keep your arms close to your ears and your palms facing the ceiling.
- Bend backwards slowly, until you touch the floor with your hands. You should be able to see through the arms.
Step 4. Shift your weight onto your hands
It will make it easier to lift your leg and kick.
- If you are having a hard time doing a kickover, then practice the bridge pose and lifting your kicking leg up and down.
- Push your shoulders over your hands in the bridge position. This will bring the weight to your hands and help you in the kickover.
- Lift one leg in the air. Choose the dominant leg. If you are right handed then it is probably the right leg.
- Then push yourself away from the floor with the foot that is on the ground. Make sure you keep your elbows steady as you kick.
- For a moment you will be balanced on your hands in a split position. You will then continue to stand upright to complete the kickover.
Part 2 of 2: Do a Flip Back
Do a Back Walkover Step 5 Step 1. Start with determination
Once you have mastered the back kickover, you will be ready to do the reverse kickover. You will only have to use the skills developed in the kickover to apply them in one fluid motion. First, you'll need to start with confidence and dexterity. Here's what to do:
- Remember that you should always have someone watching you as you try a new exercise. This person should keep one hand on your back and one hand under the thigh of the leg you are kicking with.
- Stand up straight, arms up and attach to your ears.
- Point the dominant leg about 20 cm in front of the other.
Step 2. Complete the movement
As soon as you are in the right position, start bending backwards. Eventually the kickback will be a single smooth, synchronized movement done in seconds, but you can start by doing it slower. Here's how to complete it:
- Start bending backwards. Make sure you arch your back. Push your hips forward.
- Move your dominant leg back. Move it as if you were doing a split in the air. By the time the hands touch the ground, the dominant leg should be high in the air. The fingers should be pointing in the same direction as the toes.
- There will be a time when both legs are in the air and you are in the vertical position, so be sure to push on your hands and keep your elbows locked as your arms and shoulders will be your only support.
Step 3. Land softly
When you are about to put your feet on the ground, you need to make sure you do it gently. The landing is what binds the whole back kick together and for this reason it is important to complete the movement without hesitation. Here's how to do it:
- Land on your dominant leg first.
- Put the other leg down a moment later. It should feel like a single fluid motion.
- Raise your arms in the air and point your dominant leg on the floor as you did at the beginning.
Advice
- When leaning back, don't do it too far from your legs or you won't be able to plant your hands firmly on the ground and you may fall.
- Before doing this exercise, work on perfecting the bridge position.
- If your back hurts after doing this exercise, lie on your back, curl up into a ball and rock back and forth a few times.
- You should be wearing rubber-soled shoes or barefoot when doing a flip over. Wearing only socks you risk slipping.
- Make sure you use your strongest leg to kick.
- You can film yourself every time you try the exercise to check your progress over time.
- Try and practice the handstand. It can help you develop confidence and skills if it makes you nervous.
- Wear tight tights or clothing that you can move well in and that are comfortable.
- Don't be afraid to fall - it's guaranteed to happen.
- Keep your legs closer to your arms. It will be easier to kick.
- Don't keep your legs too far apart or you'll end up falling over and bending backwards.
Warnings
- You will need a 100% observer focused on your kickback or you risk getting hurt.
- Make sure you always have an observer to help you as you learn the back kick or any other gymnastic exercise. If you try alone and have little balance, you risk very serious injuries.
