In this tutorial, you will learn how to do a front flip layout in artistic gymnastics.
The front flip layout is a front flip where you keep your entire body straight and do not tuck. Learn this before you try any front flip twist variations.
Before attempting the gymnastic front flip layout, you should learn the tucked front flip and the flyspring.
Find more gymnastics instructions at the artistic gymnastics main section.
Execution
Run forward and bounce off from the balls of your feet, just as if you were doing a normal (tucked) gymnastic front flip. For more information, visit the tutorial for the tucked front flip. Summary:
Lift your arms shortly before you jump off. Bend your elbows slightly to get a better impulse, then extend your arms as you push off. Keep your knees fairly straight and jump from the balls of your feet. Look straight forward (not down at the floor) and jump up vertically. Don’t lean forward or down as you jump off.
Jump off and extend your legs and arms. Kick your heels up without bending your knees and hollow your back slightly (but not too much – keep your abdominals engaged). At the same time, open your arms and spread them to the sides like wings (thumbs pointing forward). You could create more momentum by whipping your hands towards your thighs, but this is not necessary for a front flip layout on the floor. You will generate enough momentum and height by extending your arms sideways. Keep looking forward as long as possible and keep your knees and elbows fully extended.
Let your legs go, keep your knees fully extended, and maintain a slight hollow in your back. Remember that in the final phase of the front flip layout, you open your arms like wings. It is important that your thumbs point forward. Now rotate your hands down and back so that your thumbs point towards your feet or upwards. This will help turn your arms and shoulders to initiate the flip. Imagine your arms are the wings of an aircraft and your hands are the flaps.
Before landing on the balls of your feet, bring your body back into alignment so you don’t land with your back hollowed. Try to land with your head and feet in a vertical line and lift your arms as if preparing for a handstand (see gymnastic handstand instructions). If you cannot land with your head and feet vertically aligned, or if your feet are not slightly behind head level, you should not start working on twist variations yet.
Advice
Do a few flysprings before attempting your first front flip layout.
Practice the front layout on a trampoline first. A good beginner exercise: Build a high pile of landing mats behind your trampoline. Perform a front flip layout and land flat on your back.
Learn the front flip layout before starting to work on front flips with twists.
Suggestions
