How to Do a 540-Degree Somersault on a Trampoline

You can achieve such great heights while jumping on a trampoline, it's easy to combine flips and twists to perform a series of daring stunts. One classic trampoline trick is the 540 somersault, which gymnasts refer to as a "one-and-a-half twisting front flip."

Instructions

Difficulty: Moderate

1. Practice a clean front layout before trying the 540. Keep your body tight during the layout and use your arms to generate enough momentum to get you through the flip.
2. Jump at a moderate height on the trampoline. Go for between 60 percent and 75 percent of your maximum height. This gives you enough air to complete the spin without losing control.
3. Reach toward the sky with your arms and punch the trampoline with both of your feet.
4. Throw your arms down as you lift up from the trampoline. Generate spin for the 540 by pulling your arms in close to your chest.
5. Twist your torso in the direction of your spin. Let the rotational energy created by this and your arm movement carry you through the twist.
6. Look for the ground as you complete the flip and the twist. This prevents over-rotation and helps you land cleanly.
7. Land after doing a full front flip with one-and-a-half twists.

Tips & Warnings

• Tuck your legs into your body if you're having trouble finishing the flip. This decreases your rotational inertia, helping you spin faster.
• Get a friend to double-bounce you into the 540 for extra height.