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Front Flip - Gymnastics
In this lesson you will learn how to do a proper front flip.
Before you try the front flip, you should learn the front
roll, the
dive
roll and
the handstand.
It's recommended to try your first front flips with a trampoline
or a springboard and
very soft landing mats.
Find more floor techniques at gymnastics main.
Technical description: How to do a Gymnastic Front Flip
- Run forward and keep your upper body vertical as you run.
Start lifting your arms during the last few steps and keep your head high.
Speed is important for a high front flip.
- After the last step jump forward and bring your legs together.
Before your feet touch the floor, your arms should be totally extended
and lined
up with your upper body.
Look straight forward or at least keep your head straight,
because
if you bend
your head down, you will automatically bend your spine, which is
the biggest
mistake you could make.
Make sure your upper body stays vertical during the jump off and
keep your
head high. ( contract your abs slightly to do so )
When your feet touch the floor, you can bend your elbows a little,
to create a
better impulse for the jump off.
The jump off for a proper front flip is bounced, so make sure you
don't bend
your knees too much.
- Extend arms and legs and jump up as vertical as possible.
Reach with your hands as high as possible and extend your body to
gain height
before you initiate the rotation. You will mess up if you bend
your upper body down
too early or bend your knees too far when you jump off.
- Shortly before mid-air, make yourself a ball and grab your shins to initiate the rotation.
- Open up again to stop the rotation. The further
you separate hands and feet,
the slower the rotation becomes.
Normally you only have touch your shins for a millisecond for a full front flip.
If you keep your hands and your shins together too long, you will
over-rotate
or do a double
front flip.
You can try the right timing from a trampoline to mats or from a springboard into water.
- Try to land your front flip in a stuck landing.
A stuck landing is when you land on both feet on the same time (
balls of the feet )
and don't make an extra step to balance out the landing.
Keep your upper body tight and lined up with your arms.
Elbows: Totally extended.
View: Horizontal
Also don't sit down too far as you land.
It's recommended to land on mats at the beginning.
To gain some extra height, you can use a springboard or a mini-tramp.
Trainer advice: How to do a Gymnastic Front Flip
- The front flip is usually one of the first flips
to be learned in gymnastics.
- In the "Save
And Risk Free Jumping Lesson", you can find a tutorial on
how to
set up mats and trampoline.
- Sometimes it's also helpful to learn the front
flip back crash first,
so that you learn how to fall.
- The old front flip instruction from 2005 is still online. Check it HERE.
The next generation of this tutorial might be motion captured.
Related instructions: How to do a Gymnastic Front Flip
Videos: How to do a Gymnastic Front Flip
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