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Front Flip Layout - Gymnastics
In this tutorial you will learn how to do a front
flip layout.
The front flip layout is a front flip where you keep your entire body
extended.
Learn this before you try any twisted front flip variations, and before
you try the front flip layout,
you should learn the tucked
front flip and
the flyspring.
Find more gymnastics instructions at gymnastics
main.
Technical description: Front Flip Layout - Gymnastics
- Run forward and bounce off from the balls of your feet, just like if you were doing a normal front flip.
For more info visit the tutorial for the tucked front flip.
Summary:
Lift your arms shortly before you jump off.
Bend your elbows a little bit to get a better impulse and then extend your arms as you bounce off.
Keep your knees pretty straight and jump from the balls of your feet.
Look straight forward ( not to the floor ) and jump up vertical.
Don't lean forward as you jump off.
- Jump off and extend legs and arms.
Kick up your heels without bending the knees and hollow your back slightly. ( but not too much )
At the same time open your arms and spread them to the sides like if your arms were wings. ( thumbs point forward )
You could create more momentum if you would whip your hands to your thighs,
but this is not necessary for a front flip layout on the floor.
You will create enough momentum and more height if you do it like this.
Look forward as long as possible and keep your knees and your elbows totally extended.
- Let your legs go, keep your knees totally extended and your back slightly hollowed.
Remember that in the last stage you opened your arms like wings.
What's important about this is that the thumbs point forward.
Now turn the hands down and back so that the thumbs point towads your feet or even up.
This also turns your arms and your shoulders and helps your flip over.
Imagine your arms as the wings of an aircraft and the hands as the flaps.
- Before you land on the balls of your feet, bring your body back in line,
so that you don't land with your back hollowed.
Try to land with your head and your feet in a vertical line and lift your arms like if your were preparing for a handstand.
( see handstand tutorial )
If you cannot land with your head and your feet in a vertical line or with your feet slightly behind head level,
you shouldn't start working on twist variations.
Trainer advice: Front Flip Layout - Gymnastics
- Do a couple of flysprings before you first try the front flip layout.
- It's recommended to learn this on a trampoline
first.
An exercise for beginners: Place o high pile of mats behind the trampoline.
Do a front flip layout and land flat on your back.
- Learn the front flip layout before you start working
on front
flips with twists.
Related instructions: Front Flip Layout - Gymnastics
Videos: Front Flip Layout - Gymnastics
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