The back somersault, also known as the back somersault, is one of the most impressive and easily recognizable gymnastic moves. When doing a somersault, you start standing, rotate your body 360 °, and land upright again. Whether you want to become a gymnast or just want to gain the admiration of your friends, you can master the back flip technique as long as you are willing to put in the time and effort.
Part 1 of 4: prepare to do a back flip
Step 1. Make preparatory movements
It can be difficult to perform a back flip without any preparation, but there are a few tips that can help you prepare.
- Jump as high and as quickly as possible several times in a row. This will help you feel what movement you need to do to make the back somersault a success. Jump vertically, not back, and keep your head pointed forward.
- Roll back. Do exercises to help you perform the rolling back motion. Try rolling backwards from your bed, rolling backwards on the floor, or bridging downhill backwards.
- Do a backhand jump with the help of two spotters. Start with one person on your right and the other on your left. Have each person place one hand against your lower back and the other behind your thigh and lift yourself up so that your feet are off the floor. Raise your hands above your head and ask the spotters to lean back so that you can put your hands on the ground. They should then throw your legs over your head. This will help you get used to rolling back and finding yourself upside down.
- After performing the hand vault using the trimmers, use your legs to give you momentum as you jump back. Once you get used to this move, do it without putting your hands down (both spotters will hold you when you turn around in the air).
Step 2. Prepare your body and mind
Human bodies and brains don't expect to be upside down, and they may react with fear when you attempt to perform a back flip. This could cause a startle or cause you to try to stop the somersault when you are already doing it, potentially injuring yourself. To do your back flip flawlessly, start by preparing your body and mind.
- Try performing a knee lift on a pull-up bar. Hang from a pull-up bar with your hands, lower your chin slightly, and raise your knees towards your head. Once in position, contract your abdominal muscles and rotate your body as far back as possible.
- Do bench jumps. Jump on a platform as high as possible, focusing on height rather than distance.
- You can also stack two or three thin floor mats on top of a thicker landing mat and throw yourself on your back. This will help you understand that the thing that probably scares you the most (falling on your back in the middle of the somersault) won't hurt you very much.
Step 3. Use a suitable surface
When learning to do a back flip, you need to practice on a surface that will be able to cushion your fall, or at least one that is flexible enough not to reduce your ability to jump.
- A trampoline can be useful as long as you can control your swing. You could also try going to a work or school gym so you can use gym mats.
- If you're not used to doing back flips, don't try hard on a hard, dangerous surface like concrete or tar.
Step 4. Find a trimmer
Until you have gained considerable experience, do not attempt to perform a back somersault without the help of a spotter, who can help you finish the trick, maintain the correct position and avoid injury.
- Ideally, the spotter should be someone who understands how a back flip is performed. It could be a gymnastics teacher, a gym trainer, or someone who knows how to do a back flip.
- If you can get the assistance of more than one trimmer to help you achieve the somersault, you have a better chance of landing without hurting yourself.
Part 2 of 4: master the jump
Step 1. Get into the correct position
Have your feet shoulder-width apart and raise your arms above your head.
Step 2. Fix your gaze
You should keep your head in a neutral position with your face facing forward. It may be helpful to stare at something.
Above all, do not look at the ground! Don't glance around you either. It could break your focus and cause you to lose your balance
Step 3. Bend your knees
Bend your knees slightly, as if you are about to sit in a chair, but don't come down so low.
Don't flex too much. If you bend your knees like you're doing a squat, you're going down too low
Step 4. Swing your arms
Start by swinging them down from their upright position and continue until they are behind your hips. Then bring them forward and go up until they are vertical. They must continue the trajectory, carried away by their momentum, until they are slightly above the level of your ears. This swinging motion will help you gain momentum to launch your body into the air.
- You should bend your knees and swing your arms at the same time.
- Keep your arms straight all the time. Don't let them fuss around.
Step 5. Jump up
Many people think that you have to jump back to do a back flip, but in reality you have to do a jump. vertical as high as possible.
- If you jump backwards rather than upwards, you will lose your center of gravity and not climb as high, and height is essential for a successful back flip.
- If you still cannot jump high enough, you can practice on a variety of surfaces, such as a trampoline, landing mat, or springboard, to increase the power of your jumps.
Part 3 of 4: perfecting body movement
Step 1. Contract your muscles
When you get off the floor, contract your abdominal muscles and your leg muscles so that they form a rigid line.
Step 2. Rotate your hips
It is your hips and not your shoulders that must turn your body to perform the back flip.
Step 3. Look forward
Secure a point in front of you as long as possible. Bringing your head back before it is absolutely necessary will change the angle of your body and slow the rotation, which will reduce the height of your somersault.
- Once your body begins to roll over, you will naturally lose the point you were staring at. Just avoid doing it before it's necessary. If possible, find that same point of gaze when you land. When you spot it, you'll know you're ready to land.
- You might be tempted to close your eyes when doing the somersault, but you need to keep them open, as this will help you see the space around you, which is important for landing well. You also need to see what other people are doing so that you can position yourself properly in relation to them.
Step 4. Tuck your knees
When you reach the highest point of the jump, bring your knees up to your chest and bring your arms back to your legs.
- Your chest should be roughly parallel with the ceiling by the time you finish raising your knees.
- When you bring the knees up, you can hold the back of the thighs or the knees with the arms.
- If you start to roll over to your side when bending your knees, it may be due to a fear reflex. You may need to do some of the exercises described above to get rid of this fear before you can do a successful back flip.
Part 4 of 4: master the landing
Step 1. Straighten your body
As you come back down to the floor, straighten your legs and back to bring your body back to an upright position.
Step 2. Land correctly
Fall back to the ground with your knees bent to help absorb the shock of the landing. If you hit the ground with your legs stiff, you are more likely to injure yourself.
- You should be practically on your feet when you land. If you are squatting, just keep practicing. You will eventually succeed!
- Ideally, you should land more or less on your starting point, but you are likely to end up within a few tens of centimeters from this point.
- It can be helpful to watch the ground directly in front of you as you land.
Step 3. Lower your feet flat
You should not land on your toes, but on your entire feet. If you land on your tiptoes, continue to practice for more controlled somersaults.
Step 4. Straighten your arms
When you land, your arms should be parallel and straight out in front of you.
- Stretching before doing a back flip is highly recommended to avoid injury.
- Most of the somersault is started when you bring your knees up to your chest. Since this gives you the right position straight away, this technique is very good and allows you to perform the back somersault quickly and easily.
- You should always have a good trainer, not only to keep you safe, but to give you the right advice.
- Try doing a back flip from a diving board to get used to the movement of the figure and being upside down.
- Make sure you are fully capable of performing a back flip on a soft surface such as a trampoline before attempting one on a hard surface.
- Just like other gymnastic exercises, back flips can help you develop skills like your agility, body control, and sense of space.
- It is possible to do a somersault with your body straight, but it is an extremely difficult and dangerous exercise that you should never attempt until you have mastered the classic back salto to perfection.
- When doing a somersault, make sure the ground is dry and the space around you is empty.
- Never do a back flip when you are alone. If you injure your neck or back, you may not be able to get help.
- If you are doing a back flip from a diving board, jump far enough that you don't hit your head on the diving board. Also make sure the water is deep enough that you can dive without hitting your head on the bottom of the pool. Do not never a back flip in water that is not deep enough.
- You don't have to be a good gymnast to learn how to do a back flip, but it is still advisable to learn simple techniques (like rolls and back rolls) before attempting something so difficult than a back somersault. If you directly try to do one without being properly trained or prepared, you are much more likely to injure yourself.