Double Front Flip -
In this lesson you will learn
how to do a gymnastic double front
flip and a training method with trampoline and mats. Please be aware that this is quite
difficult and only
advanced gymnasts should try this jump. Ask your gymnastics coach or an experienced gymnast to
help you. Before you try the double front flip,
you should be able to do the normal tucked front
flip without springboard or trampoline, the front
flip layout and the front
flip 180. Find more gymnastics lesson at artistic gymnastics
- Run forward and jump off the balls of your
feet like if you were doing a normal gymnastic front flip. Don't forget that the hop before the jump has to be really fast and
flat. Keep your abdominals tight and reach up
with both hands. Don't look down
as you jump off and
don't lean forward too much. Keep you body as vertical as possible as you bounce off.
For more info,
please check the gymnastic front flip instruction. I recommend you try the double front flip from a 1m springboard
into water first and practice the double front flip
with a trampoline and a huge pile of mats
later (see step 3).
- The main difference between a double front
flip and a normal front flip is, that you have to tuck earlier when
you do a double front flip. When you do a normal front flip, you have much more time to gain height and extend your body in the first
phase of the jump. Now you have to tuck earlier, because the first
flip has to be almost finished when you reach the highest point of the jump. But still, you have to extend elbows
and knees for a moment and
look forward as you jump off (jump up as straight/vertical as possible). The fact that you have to initiate the first flip earlier, often
leads to the mistake that people don't extend their bodies properly and therefore don't jump high enough.
and initiate the first flip like if you were doing a normal front
The first sault should be almost finished at the highest point of the
If you can already do the double front flip into water,
jump from a trampoline and land the first front flip on a
high pile of mats.
Don't jump from a trampoline onto low landing mats at the beginning. The more mats the better. Jump up onto a HIGH
pile of mats like shown here. Later you can jump over the mats without letting your feet really
touch the mats.
- If you are a beginner, land on the mat pile, stop
for a moment and then roll down the other side.
Later you can
jump down with another gymnastic front flip.
After a while you will be able
to do this without stopping on top of the mat pile. Because
the back side of the mat pile is 45 degrees, you will not injure yourself
when you try to connect the 2 flips without landing on the pile. Just make sure you stay tucked. In case it doesn't work right away, the second front flip
will just turn into a front roll down the 45 degree side of the mat pile. Don't try the double front flip without this preparation.
though this is a pretty good training method, you should not try
this without an experienced gymnastics coach.
To stop the rotation, lift your arms and extend you legs. For more information visit
the normal gymnastic front flip tutorial.
- Equipment (trampolines, springboards, gymnastics mats) is the key element for the double front
flip. If you use a trampoline and a pile of mats like shown here, you can actually learn the gymnastic double front flip without ever being
afraid of the next step.
- Ask your coach or an experienced gymnast to help you.
- Also practice the double front flip jumping from a 1m springboard into water
- The normal front flip should be part of your warm up for the double front flip.