How to Do a Double Back in Gymnastics
When a gymnast progress beyond the compulsory levels in competitive gymnastics, her stunts become more difficult. On the floor, she will learn a double back flip, also known as a “salto.” Usually, by the time she is a level 9, she will be working on the stunt. At this stage, it's imperative that a good technique be employed.
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Instructions
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Start by raising the height of your back tuck. By now, you should be rotating well over head height.
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Use a spotting belt with an additional twisting feature to allow tumbling and twisting at the same time. While it’s fine for a good strong spotter to hand spot a double back once you get the feel of your second rotation, until then, a spotting belt is the safest method.
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Increase the rebound from your roundoff. Use a good hollow position through your shoulders as you block off the floor.
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Begin your approach run and keep your hurdle long and low. The momentum you build will carry you upwards with a strong rebound from your roundoff.
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Concentrate on a strong arm lift after the rebound to lead into the first flip.
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Rotate sooner than you do when performing your single back tuck. The first few times you attempt the double back salto, expect some disorientation. One way some gymnasts solve that is by grabbing their knees and "cowboying" the second tuck around. It may assist you in determining where your body is while in the air.
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Look for your landing by feel more than by sight. Until you get the hang of the second flip, trying to spot your landing can throw you off. Keep your head tucked until the rotation is complete.
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Allow a hand spotter to assist you once you can throw the stunt in the spotter’s belt. Do this only if the belt spotters are letting you generate your own height. If they’re pulling you up, it’s too soon to try it on your own.
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Practice on a trampoline or a tumble track with the spotter’s belt until you master the technique.
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Tips & Warnings
Only qualified coaches should teach advanced gymnastic stunts.
- Photo Credit Royalty free image
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Comments
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Ummm I am pretty sure I have never heard a double back being called just a salto. Also most gymnast do back handsprings out of their round offs into their double backs because, unless you are on a trampoline, it is very difficult to build enough speed to get the height just out of a round off. I also hope no one tries to read this post and try to perform a double back on their own they might kill themselves without training.
