In this lesson, you will learn how to perform a gymnastic double front flip, along with a training method using a trampoline and mats. Please be aware that this skill is quite difficult and should only be attempted by advanced gymnasts. Ask your gymnastics coach or an experienced gymnast to assist you. Before attempting the double front flip, you should be able to perform a normal tucked front flip without a springboard or trampoline, the front flip layout, and the front flip 180. Find more gymnastics lessons at artistic gymnastics main.
Execution
Run forward and jump off the balls of your feet as if you were doing a normal gymnastic front flip. Remember that the hop just before the jump must be quick and flat. Keep your abdominals tight and reach upward with both hands. Do not look down as you jump, and avoid leaning forward too much. Keep your body as vertical as possible during takeoff. For more information, please check the gymnastic front flip instruction. I recommend you first try the double front flip from a 1m springboard into water and then practice it on a trampoline with a large pile of mats (see step 3).
The main difference between a double front flip and a normal front flip is that you must tuck earlier when performing a double front flip. In a normal front flip, you have more time to gain height and extend your body during the first phase of the jump. For the double front flip, you need to tuck earlier because the first flip should be nearly complete by the time you reach the highest point of the jump. However, you should still extend your elbows and knees briefly and look forward as you jump (jump as straight and vertical as possible). Needing to initiate the first flip earlier often causes people to fail to extend their bodies properly, resulting in insufficient height.
Tuck and initiate the first flip as if doing a normal front flip. The first somersault should be almost finished at the peak of your jump. If you can already do the double front flip into water, you can progress to jumping from a trampoline and landing the first front flip on a high pile of mats. Do not jump from a trampoline onto low landing mats at first—the more mats, the better. Jump onto a HIGH pile of mats as shown here. Later, you can try to jump over the mats without letting your feet touch them.
If you are a beginner, land on the mat pile, pause briefly, then roll down the other side. Later, you can try jumping down with another gymnastic front flip. Over time, you will be able to do this without stopping on top of the mats. Because the backside of the mat pile is at a 45-degree angle, you won’t injure yourself when trying to connect the two flips without landing on the pile. Just be sure to stay tucked. If it doesn’t work immediately, the second front flip will simply turn into a front roll down the 45-degree side of the mat pile. Do not attempt the double front flip without this preparation. Even though this is a good training method, you should never try it without an experienced gymnastics coach.
To stop the rotation, lift your arms and extend your legs. For more information, visit the normal gymnastic front flip tutorial.
Advice
Equipment (trampolines, springboards, gymnastics mats) is essential for learning the double front flip. Using a trampoline and a large pile of mats as described here will help you learn the double front flip without fear of the next step.
Ask your coach or an experienced gymnast for help.
Also, practice the double front flip jumping from a 1m springboard into water first.
The normal front flip should be part of your warm-up routine before attempting the double front flip.
Suggestions
