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Step 1
Consider safety first. Doing a backflip involves learning the proper technique and generating enough force from your jump to remain airborne while you rotate. Recruit a strong spotter on each side of you and make sure you have a padded surface to land on.
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Step 2
Start by practicing your arm swing on the floor. Before you attempt the flip, you must become accustomed to the force generated by your arms as they swing from a horizontal position in front of you, straight upwards. Swing them forcefully, straining at your shoulder joints when they reach their maximum extension.
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Step 3
Jump with a spotter behind you while tucking your knees to your chest. This takes strong quadriceps muscles so practice until you can bump your knees into your chest at the same time you use your arm swing. Your spotter will steady you from behind as you jump because the momentum of your body will throw you backwards.
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Step 4
Choose a sturdy platform. A large firm athletic landing mat is a good choice if it does not move underneath you.
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Step 5
Stand on the mat with your heels extending off the edge. Your spotters should be on either side, reaching upwards with their closest hand at your waist and their other hand ready to spot your shoulder area when you jump.
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Step 6
Jump up and slightly backwards, combining your arm movement and your knee tuck. Arch your head backwards to move your body away from the platform. It's very important to realize that flipping off a platform is different from flipping on the floor because you must travel backwards sufficiently to keep from hitting the platform.
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Step 7
Land on both feet with your knees slightly bent to absorb the shock.
