Performing a backflip on the ground can be an intimidating trick, especially if it's your first time performing a backflip anywhere. Trampolines and diving boards provide extra bounce and a soft landing, whereas performing a backflip on the ground is all muscles and technique. While being scared of getting hurt doing a backflip is natural, it's important to be confident with your flip and set these fears aside, as tensing up can ruin your form and result in a spill.
- Skill level:
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Things you need
- Pillows or mattress
Place some pillows or a mattress on the spot where you are aiming to land your backflip.
Stretch out your wrists, ankles, Achilles tendon and neck to help prevent injury. Bend your wrists forward and backward and rotate your ankles a couple times to loosen them up. Position yourself on all fours and press down on the balls of your feet while pressing your opposite knee forwards to stretch out your Achilles. Roll your neck around clockwise or counterclockwise a few times to stretch it out as well.
Ask your spotter to stand behind you and place his hands just below your arms. Lift your arms up over your head and get a few warm-up jumps in, having your spotter assist lifting you up. Jump up and arch your body backwards as if you were attempting to jump over the spotter's head. On the second or third warm-up jump, lift your legs up into your stomach to begin practicing the tucking motion that will spin you around.
Repeat the practice jumps until you feel ready to try a full backflip. Have the spotter stand just to the right or left of you. Ask the spotter to place one hand on your lower back and the other on the upper outside of the thigh closest to him.
Lift your arms up and jump up and back so that your chest is pushing up towards the ceiling. At the same time, lift your legs up into your stomach and swing your hips up and around backwards to generate the momentum needed to flip you around. The spotter will help complete the flip by swinging your legs up and around using the hand on your thigh.
Land with your feet spread for balance on the pillows or mattress. Repeat until you feel confident enough to attempt the flip without a spotter. When attempting a backflip on your own, swing your legs up and back as quick as you can to compensate for the lack of that extra push normally given by the spotter.
Tips and warnings
- If possible, try attempting your first backflips on a soft surface like a sandy beach.
- Don't attempt to perform backflips off of high ledges or on hard surfaces like concrete if you don't have a spotter or experience with acrobatics.
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