The back handspring twist (also called flik flak 360) is a technique typically performed by female gymnasts, usually on the balance beam. Before attempting the back handspring twist, you should first master the normal back handspring and the handstand turn. Find more gymnastics instructions at Artistic Gymnastics Main.
Start as if you were doing a normal back handspring.
Jump backward off both legs and begin to turn 180 degrees to your left side shortly before your hands touch the floor. Don’t turn too early. Make sure you jump straight backward.
Plant your right hand on the floor, imagining a clock beneath it.
Twist another 180° while completing the back handspring and then land with your legs. The second half of the back handspring twist is similar to a handstand turn. The first half is the more difficult part.
This move can be confusing at first. Take a plastic bottle and practice twisting it in your hands until you fully understand the motion of the back handspring twist.
Try practicing this move in water first.
The back handspring twist is quite demanding and potentially dangerous for the wrists—more so than the front flip twist or the back flip twist. Always ask your coach or an experienced gymnast to assist you.
Jump from a springboard or trampoline onto foam mats or into a foam pit. Start by doing a normal back handspring. Then gradually add a small twist and allow yourself to fall safely (onto your stomach, side, or back). Once you can do the back handspring twist landing on your stomach, gradually remove mats to increase difficulty.
When learning the back handspring twist, it is even more important to jump backward rather than upward. Take your time and be cautious.
Make sure you have mastered the handstand turn and that your normal back handspring is very strong before attempting this skill.
