How to Back Tumble

Most gymnastics tumbling stunts are performed in a manner where your body is traveling backwards. From the simplest backwards roll to a double-back layout with a full twist, the momentum of your body builds power and speed. All back tumbling stunts depend upon flexibility, strength and momentum. Assuming you already know the individual stunts, putting them together is the key to power. Read on to learn how to back tumble.

Difficulty: Moderate

Instructions

1. Start with a basic roundoff. Speed is imperative on your lead-up run. Imagine a line on the mat and concentrate on tumbling straight on that line. If you find yourself tumbling to one side, that side of your body is weaker. Concentrate on strengthening the arm and leg muscles on that side.

2. Add a flip-flop. Also known as a back handspring, the roundoff/flip-flop combination is the lead-up to almost every back tumbling sequence in gymnastics. The key is to keep your momentum going in a straight direction, not upwards. Make your roundoff hurdle low and long.

3. Continue your back tumbling sequence by rebounding into a back tuck. Your momentum throughout the roundoff and flip-flop will give you the power needed to perform the back tuck. At this point, your motion changes from long and low, to straight upwards. When you can land your tuck securely, try a back layout as a variation.

4. Maintain a low horizontal momentum by performing one or more whip-backs immediately after your back handspring. Whip-backs, like handsprings without the hands, travel in a horizontal motion. You can add a couple between a handspring and a back tuck.

5. Practice and perform back tumbling stunts under the instruction of a gymnastics coach only.

Tips & Warnings

• Use a rotating spotting belt when learning new back tumbling stunts. These belts, secured to the ceiling on a sliding track, move as you tumble and a safety belt with an anchor system rotates as your body twists.

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