How to Do an Arabian Double Front Flip

One of the most impressive gymnastic flips is the Arabian double front flip. Skilled students will often attempt the move too early in training. The flip employs height and velocity and should be practiced with extreme caution.

Instructions

Difficulty: Challenging

1. Perfect the round off back handspring. Your goal should be to get as high as possible at a good speed. Practice an additional 2 weeks before you start trying the Arabian.
2. Perfect the Arabian by visualizing your body twisting front and almost sideways. The finishing of the twist should let your body land squarely and will be the hardest part to master. In the beginning effort, it is hard not to land on your back until you have figured out how far to rotate.
3. Run 5 yards to set up the round off, rotate your body twice through the air, set your feet square to the front flip and mounted finish.
4. Visualize the momentum of the spin. When you land to do the final front flip you should be almost vertical with only enough inertia to finish the final front flip. If you come down with too much energy left over from the spin, your hands will absorb too much impact.

Tips & Warnings

• Practice on a gymnast's mat with a spotter present. Practicing over foam cubes will keep you from injury in the beginning. Due to the danger, you should have a coach or instructor available whenever you attempt an Arabian double flip. Only advanced students should learn this flip.