Do a forward bend to stretch all of your muscles. Stand up straight with your feet together, then bend slowly down toward the floor. Reach out to touch the floor with your fingers. To stretch your arms, bring one arm up over your head, reaching toward the sky. Bend your arm at your elbow so it’s parallel to the back of your head. Then, use your other hand to pull your elbow gently toward your head. Repeat on the other side.
As another option, you may prefer starting on flat ground, which provides some give and helps you build momentum. However, don’t try your flip on flat ground if you have trouble controlling the width of your jumps. If you’re new to backflips, don’t attempt to do one on a hard surface, especially concrete. If you’re having trouble getting enough height, start from a raised surface, such as a mat that isn’t too hard, and flip into a soft pit. [2] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
At the very least, make sure someone is with you to call for help if you get hurt. If you lose your balance and fall, it’s possible that you will not be able to get yourself help. It can also help to practice on a trampoline before you try a standing back tuck on the floor. This makes it easier to get the height you need so you can practice the proper form for the flip. [3] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
If you aren’t balanced, then you likely won’t be able to complete your backflip with good form, which increases your risk of falling and injuring yourself.
It’s important that you don’t look around as you try to do a backflip because you can easily lose your balance, which may result in injury. You should try to keep your head steady and not whip it around to avoid injury. [4] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
Don’t bend too deeply. If you’re bending like you would for a normal squat, you’re bending too much. Similarly, don’t bend too far forward, as this will throw off your balance. Instead of doing a backflip, you’ll likely end up doing a back handspring or not completing your flip.
Don’t raise your arms too high, as this can cause your jump to go backwards too much rather than upwards.
Swinging your arms helps give you the momentum to complete the jump. Keep your arms straight the whole time—don’t allow them to go flailing about. You should be jumping upwards, not backwards. Your arm motion will help carry you backwards, but you won’t get enough momentum if you don’t jump straight up.
If you feel yourself turning to the side as you tuck, this is caused by a rear reflex. You likely need to do more conditioning exercises, such as jumps and stretches.
It’s okay if you don’t see the object you were staring at before. You can still stick your landing as you complete your backflip.
Don’t bend too far down, as you could lose your balance.
If your body is out of line, it can put too much strain on your joints, like your ankles or hips.
If you feel like you are falling forward when you land, it’s okay to reach forward to try to steady yourself with your hands. However, be careful not to fall forward onto your hands or arms, as you could injure yourself. Your goal is to land in the same spot you started in, but it’s good if you land within 1 to 2 feet (0. 30 to 0. 61 m) of your starting place.
