The side flip is a flip often seen in XMA (Extreme Martial Arts), where you jump off twisted 90 degrees to the running direction and flip as if performing a slanted front flip. Learn the gymnastic front flip and the cartwheel without hands before attempting the side flip. If you jump from a 1m springboard into water, you can try the side flip first.
Description: Side Flip – Tricking & Capoeira
- Run forward and hop from your right leg. Hop from your right leg if you step forward into cartwheels or round-offs with your left leg. An advanced variation is to jump into a side flip from an over-twisted round-off. At the same time, lift your hands up to head level. Keep your abs slightly contracted and do not lean back or sit down. Don’t bend your knees too much.
- The right foot lands first, followed by the left foot approximately one shoulder width in front of the right foot. The feet should not be twisted forward more than 45 degrees. If you twist your feet too far forward, you will perform a front flip instead of a side flip.
- Extend your arms overhead and bounce off both legs simultaneously. The biggest mistake is bending your trunk too early. Remember, you need to gain height before flipping. The arms, trunk, and legs should be extended and aligned for a short moment when your feet leave the ground. Before bouncing off, your entire body should be vertically aligned. Leaning slightly forward is better than sitting back.
- The illustration above is a bit extreme but shows the optimal form for a high side flip. Side flips performed on hard ground, concrete, or grass are seldom performed with a perfect arm strike like illustrated here. Just make sure your hands are above shoulder level when you jump and don’t bend your upper body too early.
- It is recommended to learn the side flip from a trampoline onto soft landing mats or from a 1m springboard into water first. Side flips into water are very easy, even easier than normal front flips.
- Lift your knees and grab your shins. There are several ways to move your arms downward. To find the method that works best for you, practice the side flip from a 1m springboard into water first. Moving your hands down in front of the chest works as well as lowering them sideways with extended elbows.
- Landing: Separate your hands to balance and land on your right leg first. Side flips are often landed with the feet about 2 shoulder widths apart, for example in a horse stance.
Trainer Advice: Side Flip – Tricking & Capoeira
- Because of the landing with toes not pointing in the running direction, the side flip can be dangerous for the knees. Avoid attempting it on hard ground initially.
- Learn the front flip and the cartwheel without hands before attempting the side flip. Jumping from a 1m springboard into water is the safest first step.
Easiest ways to learn the side flip:
- From a 1m springboard into water
- Trampoline to thick landing mats
- Reuther springboard to landing mats
- Tumbling floor
Methods to learn the side flip:
- Learn the front flip first, then jump more sideways progressively.
- Learn the cartwheel without hands and practice tucking in mid-air.
- Later, try jumping off from both feet together.
- Learn the dive roll, then roll sideways – see the judo roll instruction.
Related Instructions: Side Flip – Tricking & Capoeira
- Front Flip
- Cartwheel Without Hands
- Dive Roll
- Judo Roll
Videos: Side Flip – Tricking & Capoeira
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