How to do a backflip

Back-flips are a basic intermediate gymnastic maneuver that many people have trouble doing. The back-flip, also know as the back-tuck due to the importance of the leg tuck, is a 360° backwards rotation from a stand. There are three parts to the back-flip: the jump, the tuck and the landing. Just knowing how to do a correct back-flip is usually not enough. To do this move safely and well you will need to make sure you have adequate strength and training. Some people will train on a trampoline, jump mat or diving board. While these might be fun they can create bad physical habits that may make executing an actual gymnastic back flip more difficult. The back-flip is dangerous. You can seriously injure or even disable yourself if you do it wrong. In this wikiHow we will look at the regulation gymnastic back-flip and what you need to do to get there.

Instructions

Difficulty: Challenging

Things You’ll Need:

• nothing

1. Get a spotter or coach who is trained in gymnastics. A coach is essential if you do not quite have the skills or strength to do a back-flip as they will help you avoid a nasty fall. Find somebody strong enough to catch you out of the air.
2. Listen to your coach. He or she will probably help you with a few basic drills to build up to your back tuck. These could include jumping backwards onto your back on a mat, or using a wedge or cheese mat.
3. A back-flip requires great arm, leg and stomach strength and good "air-sense".
4. Practice in a harness on a trampoline to develop better air senDevelop strength using planche exercises.
5. A planche is where you can support your body with your hands (and arms and stomach) muscles while sitting. Planche muscles can be developed using:
   Bench presses with parallel arms.
   Dumbbell raises.
   Lateral pull downs.
   Leg lifts on the high bars.
   see.
6. A tucked pull-over from a hang on a horizontal bar is a good practice not only for the strength, but also for the technique required for a good back-flip. The skills needed for this exercise will help you move your body correctly.
7. Naturally good diet, nutrition and cardiovascular fitness are required.