The backflip is a stunning and acrobatic act that, in order to be performed correctly, requires strength, coordination, and precision. It is possible to accomplish this, despite the fact that it is hazardous if not properly learned, by moving carefully through the procedures while being guided by an experienced instructor. The following is an in-depth instruction that will walk you through the steps necessary to build up to securely landing backflips:
Get Some Heat
It is critical to take at least ten to fifteen minutes to warm up your muscles before attempting any flipping skills in order to reduce the risk of injury. Blood flow and range of motion can be significantly improved by performing dynamic stretches such as leg swings, back bends, jumping rope, and cartwheels. In order to thoroughly prepare your body, the stretches you do should also concentrate on your hamstrings, hips, shoulders, and core.
Practice your backward rolls.
The backflip builds off of the backward roll as its fundamental movement. To begin, get on your back with your knees bent and your feet planted firmly on the ground. Raise your hips into the air and place your hands behind your lower back to provide support as you roll over onto your feet from your shoulders. Until you reach a point where you are entirely at ease, you should practice going back and forth fluidly.
Learn to Back Walkover like a pro.
Learn to master the back walkover to increase your talents in backward rotation. When you are standing, arrange your hands behind you so that they are flat on the floor and slightly further apart than shoulder-width apart. Once you are steady in a handstand position supported by your hands, kick one leg up straight above and walk your feet over your head until you are in the position of a handstand. Proceed carefully, lowering each foot in turn while maintaining your composure.
Tools for Measuring Height and Rotation
As soon as you feel comfortable performing backward maneuvers on the ground, you should start working on explosive drills that will teach you how to produce lift for flips. Putting your legs straight and starting in a standing posture, practice springing up into a tuck position and then coming back down. As soon as you feel comfortable, maintain the tuck position and have a spotter simulate lift by lightly pressing on your lower back. The usage of hurdles is another option for developing height and rotation.
Acquire skill in the half flip.
The backward roll and the full flip are connected more smoothly because to the half flip. Put your hands on the ground while you are in a standing posture, then thrust your legs up into a pike stance with your toes pointing. Keep sliding your spine down and back until you are in a position where your back is supported and your legs are standing straight up. Allow the momentum to bring you back up to standing position. Continue until the consistency becomes crisp.
Work on your kick-ups.
By practicing kick-ups onto your back, you can build the core strength necessary to successfully land a backflip. After getting into a prone posture on the ground, place your hands behind your head, then explosively lift your shoulders while simultaneously kicking both feet up into the air as high as you can. Make use of the movement to help you roll over onto your back and then kick your feet back down while maintaining control.
Try some backflips on the swings.
Once you feel like you have mastered the half flip and kick-ups, you can include momentum by swinging before you flip. You can do a backflip by hanging from bars, using a trampoline, or having a spotter give you a gentle push. Instead of depending solely on the push or swing, your primary focus should be on launching the flip with a rapid, powerful tuck that enables your shoulders and hips to rotate all the way around.
The Beginning of a Mattress
When you are ready to do it on your own, do so off a cushioned surface such as an exercise mattress, with spotters keeping you in place. This gives you the freedom to flip at your own pace, without having to worry about generating lift or landing safely if the situation calls for it. Start the move from a semi-tucked position with your hands reaching behind you, then explode forward while putting all of your faith in the fact that your momentum will take you around.
Perform Your First Backflip Successfully
Work your way up to flipping on a floor after you feel comfortable landing on a mattress first. Position yourself a few inches away from a wall and have spotters on both sides ready to grab you in the event that you don’t make it to the ground safely. Start the flip by completely and forcefully tucking your knees into your chest in order to make a compact ball with your body while it is in the air. Observe the landing as you pull yourself up to upright position. Bend your knees to gently absorb the impact of the blow.
Acquire More Consistency
Back handsprings and back tucks will become second nature to you with enough time and the right kind of practice. As time goes on, you should work toward the goal of performing backflips in a row or in combination with other talents. Maintain your concentration on the technique, gradually increase your strength with core exercises like planks, and most essential, continue flipping safely under direct supervision or coaching until you have completely mastered each stage. Backflips that land successfully can be accomplished with time, practice, and advancement.
