In this lesson, you will learn how to perform a back flip full twist in artistic gymnastics. A back flip full is essentially a back flip layout combined with a 360-degree twist.
Before attempting this skill, you should first master:
- The gymnastic back flip layout, and
- How to simulate a round-off using a trampoline.
You can find more skills and drills in the Artistic Gymnastics section.
Execution
- Jump as if performing a regular back flip layout, without initiating the twist too early.
- At first, practice by jumping from a 1-meter springboard into water.
- Then try jumping from a box into a trampoline (see below for progression).
- Do not attempt the back flip full twist on the floor until you can comfortably execute it on a trampoline.
- Before attempting the twist:
- Your back flip layout should be solid and end with a clean, stuck landing.
- Keep your abdominals tight.
- Bounce off the ground or trampoline without letting your heels touch.
- Your feet should leave the ground just slightly behind your center of gravity (COG).
- Gain sufficient height before initiating the twist:
- Look straight forward (don’t throw your head back).
- Fully extend your body—keep elbows and knees straight.
- Engage your core muscles.
- Swing your arms up and reach with your fingertips as high as possible—just like in a layout.
- Do not twist yet.
- Initiating the twist:
- Once you've reached peak height, pull both hands to your left shoulder in a straight motion.
- In the beginning, turning your head to the left may help, but eventually, you should learn to initiate the twist using the entire upper body as a unit (head and torso together).
- To stop the twist:
- Open and lift your arms.
- Keep your entire body straight—extend the knees and ankles, and continue engaging your abdominals.
- Landing:
- Aim for a stuck landing: land balanced, with both feet down and no extra steps, arms raised high.
- In early stages, you can land on your stomach or back on a soft pile of mats or into a foam pit.
- Absorb the landing using your ankles and knees.
- Do not relax your back or core on impact.
- Keep arms up, posture straight, and control the landing.
Advice: Skill Progression
- Jump from a springboard into water
- Jump from a trampoline and land on your stomach or back
- Jump into a gymnastics foam pit
- Try the back flip full twist on gymnastics mats
- Finally, perform it on the floor
You can also perform the back flip full twist in a tucked position, but many find it easier to twist with the body fully extended (layout position).
Suggested Skills to Learn First
- Gymnastic Back Flip Tuck
- Gymnastic Back Flip Layout
- Gymnastic Back Flip Half Twist (Tucked)
- Double Back Flip
- Round-Off
- How to Simulate a Round-Off with a Trampoline
- Jumping from a 1m Springboard into Water
Videos
Check out demonstrations in the Gymnastics Video Section.
