How to Perform a Somersault

A basic somersault, also known as a forward roll, is a fundamental gymnastics move. Though relatively easy, it serves as the foundation for more advanced techniques, such as the forward handspring, also referred to as a front somersault. If you want to learn how to do a somersault, check out Step 1 to get started.

Find a soft surface. It's best to perform the somersault on a soft mat, a gymnastics floor, or a padded surface to minimize injury. If you practice on a hard surface, like wood floors, your head and neck will be at a higher risk of injury.

Stretch properly. Before performing any gymnastics move, it's essential to stretch. To perform a somersault safely, make sure to stretch certain key parts of your body to avoid muscle strains or injury. Here's what you need to do:

• Stretch the hamstrings. Sit down with your legs extended forward and reach for your ankles to stretch your hamstrings and calves, as well as your lower back.
• Rotate your ankles. Sit down, holding your ankle just above the foot, and rotate it several times in one direction, then switch to the other direction. Repeat with the other ankle.
• Stretch your wrists. Get into a crawling position with your palms facing the floor and fingers pointing toward your feet. Gently move forward and back with your palms flat, then rotate your palms up while keeping your fingers pointing toward your feet.
• Stretch your neck. Move your head from left to right and up and down, as if nodding. Finish the neck stretch by rotating your head clockwise several times, then switch to counterclockwise.

Stand tall. Begin by standing straight with your arms extended upwards, close to your ears. Your palms should face outward, slightly angled to each side. Keep your feet close together, your back slightly arched, and your head pointing straight ahead. This is the basic stance for gymnastics. However, if jumping straight into the practice feels more comfortable, you can skip this warm-up and head directly to the floor.

Bend down. Lower your legs and place your hands on the floor beside your feet, pointing forward a few inches away from each foot. Let your chest rest on your thighs. Curve your back and lower your head so that you are looking toward your belly button. Remember, your head should never touch the ground during a somersault; maintaining this posture ensures your head stays elevated above the floor. You will actually land on your upper back, not your head.

Push with your feet. Shift your body forward while pushing forcefully with your feet and legs, lifting your hips above your head while keeping your hands on the ground. Straighten your arms and legs as you roll forward, and land on your upper back.

Continue rolling forward. Keep in mind that your head should never touch the ground. As you continue to roll, you will eventually land on your back, with your upper back making contact first. While rolling, keep your shoulders aligned; if one shoulder moves faster than the other, you could injure yourself and the somersault will not land correctly. You don't need to jump during the somersault — this could lead to injury. Simply use the momentum from your legs to roll forward.

• Finish. As you complete the roll, your legs will bend, and you will land on your feet, with your arms extended forward.

Stand up. To finish the somersault, continue rolling on your feet, using the momentum to rise and stand tall, with your arms reaching up to the sky and your body fully extended once again.

• Keep your chin tucked in to avoid neck injuries.
• Choose a soft surface like a carpet or mattress instead of harder ones like wood floors. This will prevent bruising on your shoulders, and the pain should ease in a few days.
• Avoid wearing skirts while performing a somersault.
• Wear soft, stretchy clothes for better flexibility.
• You need to build speed for this move, so practice first on a trampoline.
• Do not land on your upper back as this can lead to injury!
• Place a pillow in front of you so your back will touch it as you roll, preventing harm.

• Ensure you don’t eat or drink excessively before performing a somersault.
• Doing it too many times may cause dizziness. If you’re not used to repeatedly flipping, you’ll likely feel dizzy. Beginners should avoid attempting this move.