How to Do a Back Flip
Back flips are as much fun to do as they are to watch. Getting them perfect requires a lot of practice, even for Olympic gymnasts. Once you get the hang of it, it is something you should never forget.
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Instructions
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Lay out your mats. If you are on a hard floor connect mats to flip on just in case you fall (you usually do the first few times). Wear soft shorts, a T-shirt long enough to tuck in your shorts and tennis shoes. Put your hair up.
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2
Determine which style of back flip you wish to do. You can start with a standing backhand spring or a running round off backhand spring. Sometimes the round off helps you get the momentum needed for the flips. You can also do a standing back tuck, which may be harder to learn in the beginning. Usually you learn the tuck after you have mastered the backhand spring.
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Have one or two people by each side to spot you during the flip (if one spotter is enough to hold your body weight then you do not need two). The job of the spotter when doing a backhand spring is to make sure you do not hit the ground with your head. When you go backwards they will take one of their hands to support your back and the other to bring your legs over quickly. If you are running into the flip the spotter must be at the mats, ready to follow you.
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Do not worry too much about having a perfect form in the beginning because you will develop better form over time. For a standing backhand spring, start with both legs together on the mat. With your hands down, squat just a little. Throw your hands up and back. Jump also throwing yourself back (your back will bend). Your hands will land on the mat. Push off of your hands, bringing your legs over to land on your feet (quick motions).
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Practice. There is always an initial fear of going backwards. As long as you have a good spotter (someone with experience and someone trustworthy), you should have nothing to worry about. The more you practice, the easier it will become and the more consecutive flips you will be able to do.
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Tips & Warnings
Training at a gymnastics facility is very helpful. They have all the equipment and knowledge to assist you.
Always stretch and warm up before flipping.
