How to Do a Backflip

The backflip, also known as the back tuck, is an impressive and dangerous athletic feet. Once you learn how to do one, you'll be able to use it to impress friends, add some flair to your dance moves or avoid a sword strike from an unruly band of ninjas. If you can overcome your fear and commit to a little practice, you can do a backflip in no time. Follow these steps to learn how it’s done.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Spotter
• Trampoline

1. Find an open area with a soft surface. Small spaces with obstacles and a concrete floor are a recipe for injury. If you have access to a gym with a mat, you should use that until you get the hang of it.

2. Stretch thoroughly. Make sure you stretch the muscles of your arms, legs, neck, chest and back. This will keep you from pulling a muscle.

3. Have no fear. If you don’t commit to the backflip, you’ll never make it all the way around and could end up landing on your head.

4. Stand up straight with your arms above your head and your feet shoulder-width apart. Proper balance is vital to completing the flip safely.

5. Swing your arms down and back as you squat for your jump. Bend your knees at a 90 degree angle so you can push hard off the ground with both feet.

6. Explode off the ground, swinging you arms back above the head. You should get familiar with where the peak of your jump. Timing is important.

7. Lean back and tuck your knees into your chest as you reach the peak of your jump. This will give you the momentum to flip backward.

8. Stretch out your legs three-fourths of the way through the roll to land on your feet. Timing this correctly will take practice.

9. Bend your legs as you land to soften the impact and lessen the chance of you losing your balance. If you feel like you are going to fall, you should bend down and place both of your hands on the floor for support.

Tips & Warnings

• If you can, have a trained spotter assist you. They can help prevent injury and teach you proper technique as you practice.
• Use a trampoline to get familiar with the feeling of flipping backward. As this becomes normal, jumping from a higher surface to a lower surface can make the transition to even ground easier.
• Never do a backflip alone. Even experienced backflippers can injure themselves. You’ll want someone to help you just in case.
• Do not wear tight, restrictive clothing. The ability to move freely is vital to any athletic move.

Who Can Help:

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[redwhiteman]

on 7/4/2009 oh,,,you mean a back sommersault right?
Not back hand spring,,,that's the one I was learning ,but could not do, too much uranium in the paint-chips as a young boy,,,

[482main]

on 10/23/2008 Interesting article, but I think you meant to refer to the backflip as an athletic "feat," rather than "feet." Of course, it's a feat if you land on your feet.

[joebland]

on 10/21/2008 I just landed on my head.... Thanks a lot.

[huanton]

on 10/19/2008 Great article. 5 stars!

[iamageniuster]

on 10/17/2008 Great tips! Thanks for sharing. 5 stars!