Performing a back flip is no easy feat. It takes training in strength, timing, and agility. If you have no gymnastics coaching, you might need to take non-public classes to avoid injuring yourself when you attempt a back flip because it's a extraordinarily dangerous trick to learn how to do. If you don't have a professional helping you find out how to do a backflip, you definitely should consult one for safety.
Initial Training for a Back Flip
The first thing that you want to work on is your vertical leap and your stomach and leg muscles. When you are starting to train you need to work on jumping as high as you can vertically and landing in the same spot. When you feel you can jump high enough in one spot, jump up and bring your knees up to your chest in a tuck position. This is the 1st position you need to hit when performing a back flip and it is called setting. All experts will tell you to set before you flip. This suggests you wish to jump as high vertically as possible before starting rotating.
Learning a Back Flip Rotation
Laying flat on your back facing the ceiling, practice pulling your legs in to a tuck position, crunching your stomach and lifting your tailbone off the floor. The tighter you tuck, the faster you revolve, and the less sure you'll be to damage yourself.
Understanding this rotation is important to getting a back flip because you wish to pull yourself around with the leverage of your hips and knees, not your shoulders and head. You want to set first, and then start rotating by pulling your knees up to your nose. So, learning the feeling of this movement by laying on the floor and tucking upwards is the best way to understand what it's supposed to feel just like.
Try Experimenting with a Spot, Bungees, or a Trampoline
To start, try jumping as high as you can in the same spot on a trampoline and then starting a back flip. You want to swing your arms in a rounded motion (down by your sides when you are at your lowest position, and up above your head by your ears at the highest spot). At the top, you need to pull your body upwards and tuck yourself around allowing your knees and lower body to start the momentum. If you're totally new at this, you should potentially consult a spot (a pro who can help you), or clip on some bungees which are widely available at every gymnastics gymnasium.
Putting the Back Flip Together
1. Stand upright with your hands by your side.
2. Bend your knees and bend your body at the waist a touch forward, keeping your back straight. At the same time swing your straight arms backwards past your hips in the opposite direction of which you are flipping.
3. Using the momentum of your arms, swing them upwards and jump vertically simultaneously. Once you get to your top, bring your knees up to your chest, grab them with your hands and revolve backwards. Try to keep your head straight with your body - if you look towards the ground you can injure yourself or screw up your momentum.
4. Try to land on your feet. You will land on your knees the first one or two times you try. Just be safe and use a mat!!
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