How to Back Flip From a Springboard

The back flip is an essential dive for any aspiring springboard competitor.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Swimming Trunks
• Swimsuits
• Swimming Caps
• Swimming Ear Plugs
• Swimming Goggles
• Swimming Nose Clip

1. Stand at attention at your starting position on the board, walk to the end, and turn around, with your back to the pool.
2. Back one foot, then the other, over the edge of the board, keeping your weight entirely on the balls of your feet. Extend your arms straight out in front of you at shoulder height to help maintain your balance.
3. Lower your arms to your sides and take a moment to calm and prepare.
4. Raise your arms to a point slightly above your head while pushing down with your toes. This should depress the springboard while giving you upward lift.
5. Drop your arms back down to your sides while bending your knees. This action gives a deep bend to the springboard, preparing it to propel you upward.
6. Swing your arms forward and upward, without letting them pass behind your head, while extending your legs to jump up and out. Lift your chest up and tilt your head slightly back as you enter the air.
7. Lift your legs to your chest and drop your arms down to wrap around your shins. This tucking position will cause you to spin backward.
8. Thrust your legs away from your body as you reach the 3/4 point of your spin, and straighten your hips and knees. Place your arms straight at your sides.
9. Keep your body in a vertical line as you enter the water feetfirst with your toes pointed.

Tips & Warnings

• It isn't necessary to jump very hard for a single back flip.
• Tightness of tuck determines speed of rotation.
• It's very important to keep your weight directly over the balls of your feet and to keep your arms from swinging behind your head on your takeoff. Failure to do these things will cause you to jump out at a low elevation in an uncontrolled spin.
• Once you can do a smooth single back flip, add an extra half-turn and enter the water hands first for a one-and-a-half back flip.
• Attempt a back flip only under careful supervision, and only when you are ready.