Learn how to do a wushu headspring. The headspring is one of the easiest wushu flips, and you will also see this technique in parkour, gymnastics, and wrestling warm-ups. The headspring is also called the Flip Flop, and in Chinese, this Ditangquan technique is called "An Tou". But before we get started, keep in mind that it’s not our fault if you break your neck or injure yourself. Follow this instruction at your own risk. Find more wushu instructions at the wushu main page.
Before attempting the headspring, practice these: the front roll, the bridge, and the headstand with your head and hands on the ground.
There is also an advanced variation of the headspring where you don’t use your hands—but let’s talk about that later.
Step 1: Warm up by running for a few minutes, stretch, and do a couple of front rolls. Then practice the headstand and balance your legs in different positions. At the beginning, you can place your hands in front of your head because the headstand is easier that way, but a proper headspring is done with the hands behind or in line with the head.
Step 2: Practice the headstand with your hands behind your head. This is the correct way because if your hands are too far in front, your arms will already be extended when you are supposed to start pushing.
Step 3: Do a headstand and fall on your back. Of course, don’t practice this on concrete. Fall onto an old mattress, foam, sand, a pile of garbage, or anything soft.
Step 4: Learn how to push with your hands. You won’t be able to jump off that position right away—that’s why you have to whip your legs really, really fast. If you move your legs fast enough, the impulse will lift most of your weight. Make sure you don’t bend your head forward as you start pushing, and don’t push too hard at first. This is a little easier if you bend your legs and kick them up, but it’s harder to control and I don’t want you to get injured, so keep your legs straight and together. Take your time! At this point, focus only on moving forward (a little) and creating a small hop—nothing else.
Step 5: Repeat the same movement, but now pull your feet down after reaching the highest point and keep your hands on the ground. So you basically tuck, do a headstand, push yourself into a handstand, and then fall into a bridge. Make sure you keep looking down at your hands. That’s very important!
Step 6: Combine the push, the whip, and the bridge until you can land it. After a while, you won’t even feel the bridge anymore. Bring your feet close to your hands and try to get up. Keep your head and arms down as long as possible. But please, DON’T bend your head down and lift your arms up! Get used to looking at your hands. You don’t have to do this with a strong push right away—just keep practicing until you can do it smoothly.
Headspring WITHOUT HANDS — Please don’t even try this if your normal headspring is NOT perfect! First, practice your headstand with your hands in line with your head. Next, use only your fingertips. After a while, try to lift your hands off the floor. But make sure your posture is perfect and your neck muscles are tight!
Practice the headspring with your hands in line with your head, then with your fingertips. Push less and less each time until you don’t need your hands anymore. Strengthen your neck muscles and make sure you keep your neck straight and tight when you put your head down.
Oh, and one more thing—if you do it too flat and with your neck relaxed (see video), you will probably get seriously hurt!
If you can do a kip-up, the headspring will be much easier because the timing for the leg whip is exactly the same.
Here are a few tricks to make the headspring easier:
Use mats, foam, an old mattress, a carpet, or practice on grass. Don’t get injured!
