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A backflip, also known as a somersault or santo, is a high-level skill that allows you to demonstrate your flexibility and agility. During a backflip, your body rotates a full 360 degrees in the air. This is a difficult technique, so it will take some time and practice before you can master it.
Steps
Get into position
Stretching before jumping to avoid injuries. After a 2-5 minute cardio warm-up, stretch your arms, legs, chest, and back. You can do any stretching exercises, as long as they target the relevant muscle groups. Here are some stretches you can try:
- Bend forward to stretch all your muscles. Stand up straight with your feet together. Slowly bend forward and try to touch your fingers to the floor.
- Stretch your arms by raising one hand high above your head. Bend the arm so that your forearm is parallel to the back of your head, then use the opposite hand to gently pull the elbow toward your head. Repeat on the other side.
Tip: Always warm up your muscles for 2-5 minutes before stretching. Failing to do so could result in unintentional injury.
Choose a soft surface, such as a gymnastics mat or foam pit. A backflip is a challenging move and requires practice to master. You’ll need a soft surface to minimize the risk of injury. A gymnastics mat or foam pit is ideal, but sand or grass also works well.
- Alternatively, you can practice on a flat surface, which is relatively soft, and use it for momentum. However, avoid attempting a backflip on a flat surface if you're not able to control your jump distance.
- If you haven't performed a backflip yet, do not attempt it on a hard surface, especially concrete.
- If you're not yet able to reach the required height, start on a raised surface, like a mat, and practice flipping into a foam pit.
Have someone assist you for safety. A backflip is a difficult move and could be dangerous, especially when you're just starting out. It’s important to have a spotter to keep an eye on you and offer help if needed.
- At the very least, have someone nearby who can assist if you get hurt. If you lose your balance and fall, you might not be able to recover on your own.
- Practicing on a trampoline before attempting it on the floor might also be helpful. It will allow you to gain the necessary height and learn the proper form for the backflip.
Master the jump technique
Stand with your feet shoulder-width apart, and raise your arms above your head. Keep your back and neck straight, and your eyes looking forward. Make sure you feel stable and balanced before executing the jump.
- If you can't maintain balance, you won't be able to perform the backflip with the correct posture, increasing the risk of falling and injury.
Focus your gaze on a distant object. This will help keep your head straight and centered. It doesn’t matter what you focus on, or if you can see details clearly. The important thing is to avoid looking down at the ground, as it may distract you or make you nervous.
- It’s crucial not to look around while attempting the backflip, as it can easily throw off your balance, increasing the risk of injury.
- Try to keep your head steady and avoid turning it around to prevent injuries.
Squat down with your knees bent. Lower into a seated position while keeping your back straight. Your chest should remain aligned with your knees but facing upward, and your arms should be raised high above your head.
- Don’t bend too deeply. If you lower yourself too much, similar to a regular squat, you’ve gone too deep. Also, avoid leaning too far forward, as this could cause you to lose your balance. Instead of completing a backflip, you might only be able to do a handstand backflip or fail to execute the jump altogether.
Swing your arms back, stopping when they reach behind your back. Stretch your arms straight out, but don’t bend your elbows. Your palms should face upward and inward toward your body.
- Don’t swing your arms too high, as this could cause your jump to move backward rather than upward.
Swing your arms forward and above your head as you jump. Move your arms in an arc backward to propel your body upward during the jump. As your arms swing up, push with your legs and use the strength of your thighs to jump backward.
- The arm swing helps generate the momentum needed to complete the jump.
- Always keep your arms straight – avoid flailing them around.
- Make sure to jump upwards, not just backward. The arm movement will help push you back, but you won’t generate enough momentum unless you jump high first.
Tip: Even though you're flipping backward, you still need to jump high to gain the momentum needed for the backflip.
Complete the tuck position
Bring both knees towards your chest at the peak of your jump. Your chest should remain parallel and facing the sky (or ceiling) as you draw in your knees. This is the preparatory position for the tuck.
Use your hands to grip both knees to maintain the tuck position. Bring your arms close to your legs as you tuck your knees. You can hold your thighs or knees as you move into this position.
- If you feel your body turning to one side while tucking, it might be due to a fear reflex. You may need to practice preparatory exercises like jumping and stretching to overcome this.
Tip: Tucking is a crucial step in performing a backflip, as it allows you to gain momentum to complete the flip. Without tucking, your legs will slow you down during the motion.
Keep your eyes open throughout the jump to track the landing position. While jumping, try to locate a distant object that you identified before jumping. It can help you time your landing. Once you see that object within your line of sight, you’ll know you’ve completed the flip.
- If you can't spot the object you had fixed your eyes on before jumping, it's okay. You can still execute the landing when you finish your flip.
Proper Landing Technique
Extend your legs when completing 3/4 of the body rotation. Let your knees relax and stretch your legs. Use your feet to land when you hit the floor.
Maintain slightly bent knees when preparing to land. A slightly bent posture when preparing to land will help you land correctly. It reduces the impact and protects your body.
- Avoid bending your legs too much, as this can cause you to lose balance.
Advice: Do not lock your knees when landing, as this can lead to injury or discomfort.
Land with your hips below your chest and knees aligned with your ankles. Your body should form a near straight line when both feet touch the floor, with the exception of a slight bend in your knees. This is the correct landing position to avoid injury.
- If you land incorrectly, joints like your ankles or hips may be put under significant stress.
Raise your chest when landing to maintain balance. You will land in a near-standing position, with your chest slightly leaning forward. Complete the jump by straightening your back as you land.
- If you feel yourself leaning too much forward, you can take a step or use your hands for balance. However, be careful not to place your hands too far forward as it could lead to injury.
- Your goal is to land as close to your starting position as possible, but landing 30-60 cm from the starting point is still considered acceptable.
Tips
- DO NOT tilt your head backward. Keep your head in a neutral position (the one when you're looking straight ahead). If you tilt your head back, your jump may lose height or get interrupted.
- Practice tumbling on a soft surface like a trampoline to master the move before trying it on a harder surface.
- Remember to tuck your knees when performing a backflip!
- Try performing a backflip on the diving board at a pool to get used to the sensation of flipping backward and the motion of tumbling.
Warnings
- It’s best to first practice basic gymnastics skills, such as somersaults and backward rolls. The risk of injury increases if you attempt a backflip before mastering other basic skills.
- When performing a dive on a diving board at a pool, ensure there is enough space to avoid hitting your head on the board. Also, ensure the pool's water is deep enough to prevent hitting the bottom. Never attempt a backflip in a shallow pool.
- Never attempt a backflip when you are alone. If you injure your neck or back, no one will be there to help you.
- Before attempting a backflip, make sure the area is dry and free of obstacles.
