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How to do a Back Flip
In this lesson you will learn how to do a tucked back flip. ( most basic
gymnastic back flip )
The back flip is technically a bit easier than the front flip, but most
people are scared of it,
because you have to flip backwards. I recommend you learn this skill
under the supervision
of a professional gymnastics coach or somebody who has taught a lot of
people before.
However, If you can already do a back handspring, and have some old mats
to jump on,
you can try it alone. Some people learn the back flip without learning
the back handspring first.
I don't recommend it, but of course that's possible too.
A good preparation for flips where you jump backwards, is jumping into
water from a 1 meter
springboard or jumping from a trampoline into landing mats.
For more
advice for beginners, check the trainer advice.
I hope you will enjoy this renewed instruction on how to do a back flip.
Find more gymnastics skills at gymnastics main.
Technical description: Back Flip - Tuck - Gymnastics
- Extend your arms overhead, so that your finger
tips point straight up.
The shoulders are next to the ears and the distance from the
floor to the finger tips is as far as possible.
Stand on the balls of your feet and keep your abs tight.
Don't hollow
your back - Even round your lower back slightly.
Round your back inconsiderable - Not too much.
Look straight forward, focus on a point in front of you and extend
all limbs.
Inhale and exhale a few times before you jump off.
- Then strike out with
your arms. At the beginning it will feel much easier if you
swing
your arms behind the back, but if you really want to improve your
back flip, try to lower your arms to horizontal level only.
This way you get a realistic arm movement, similar to the position
after a round-off.
The illustration here shows an arms-strike slightly
below horizontal level,
that's not perfect, but it's not very bad
either.
If you are a beginner, you can strike out harder & further.
At the same time bend your knees, lower your heels and inhale.
Inhaling is a little trick a lot of people forget about.
About the knee angle: Don't sit down too far. Bend your knees around
45 degrees or
even less. Again this is for advanced gymnastics.
If you are a beginner, you can sit down further ( ~90° ).
Keep your upper body as vertical as possible and look straight forward.
Don't look down, don't hollow your back, keep your abs tight. If
you are a beginner,
you will probably lean forward when you strike out - Works too, but
is a bad habit.
Try to keep your upper body vertical.
- Swing your arms straight up,
extend your legs
and jump up while looking straight forward.
Focus in a point in front of you keep your abs tight.
Don't hollow your back, extend your knees, your ankles, your elbows
and your entire body.
The arms, the upper body and the legs should
be aligned vertical until you tuck.
Exhale as you jump off.
- Keep looking straight forward until you tuck.
Don't tuck too early.
Fully extend your body vertically before you grab your knees.
- When
you think you have gained enough height by extending your body,
bring your hands and your knees together.
But don't whip your arms down towards your legs.
Kick your knees up towards your head !
Also don't let the arms fall back any further.
Keep your arms vertical until the knees catch up with your hands.
At this moment you can stop focusing at the point in front of
you.
The one you have been looking at since the beginning.
The most common mistake at this point is tucking with a hollowed
back.
Keep your abs tight and round your back as you bring your knees
and your hands together.
- To slow down the rotation and land
upright, open up and extend your body.
Lift your hands overhead - That's something a lot of beginners
forget about.
Extend your legs and look straight forward again.
Don't forget to keep your abs tight.
Don't hollow your back, don't lean forward.
Land on the balls of your feet.
- Dampen the landing with
your quadriceps and the calf muscles.
Keep your abs contracted slightly and don't hollow your back.
You can also use landing mats to make the landing even softer.
Your arms should now be extended overhead again.
The end-position and the beginning-position are exactly the
same.
Trainer advice: Back Flip - Tuck - Gymnastics
- Before you try your first backs flip on the floor,
you
could practice them on a 1m springboard - Jump into water.
- Learn how to do a back handspring before you try
the back flip.
- Don't hollow your back.
Keep your abs tight.
- Keep your upper body vertical when you jump off and when you land.
- Extend your arms overhead before you strike out and when you land.
- Focus on a point in front of you and look at it until you tuck in
mid-air.
- Fully extend your body and gain enough height
before you tuck.
- If you are a beginner, there are no rules.
Start with a back handspring and land on mats.
Then just jump higher and plant your hands as late as possible.
You will probably land like a cat - on all 4.
By bending your legs in the middle of the air, you will accelerate
the rotation.
Once you can land on your feet, you can start working on the perfect
form.
- For some people the back flip is easier if done
after a round-off.
Some gymnasts can't even do a back flip from a standing position.
However, you should also learn this without round-off.
- The tucked back flip
is the most basic back flip variation.
Other variations are:
- Back Flip Layout -> Extended Back Flip
- Moon Sault - Back Flip with Hollowed Back
- Back Flip Twist
- Back Flip Half Twist
- Back Flip Half Twist Roll -> Back
Flip with 180° Twist plus
a half flip and a Front Roll.
Related instructions: Back Flip - Tuck - Gymnastics
Videos: Back Flip - Tuck - Gymnastics
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