Can anyone give me step by step on how to do a back flip?

Question

Can anyone give me step by step on how to do a back flip?

Answer 1

1. Stretch thoroughly before you begin. Otherwise, you may strain or tear a muscle.

* Remember to stretch your wrist and ankles for the back-flip.

2. Use plenty of space and always try to land on something very soft. Softer than grass or carpet, a mattress is a good choice. If you hit the back of your neck on hard ground this could mean paralysis from the neck down for the rest of your life.

3. Wear relaxed clothing and either good shoes or no shoes.

4. Keep your feet together.

5. Let your arms hang down to your sides.

6. Stay confident: focus on being successful throughout the move.

7. Do not stop in the middle of the move, the fall can cause broken bones and/or a trip to the hospital.

8. Never look down. Keep your eyes focused on a spot about eye level and try to keep your head in that position throughout the roll.

9. Prepare for your jump by "digging down".

* When digging down do not let your legs bend more than 90°, or below your knee.

10. Start swinging your arms backwards as you bend your body for the Backflip. Swing your arms backwards for momentum.

11. Jump and swing your arms forward to increase the height of your jump. Swing your arms all the way up to your ears. Always jump straight up, also known as a vertical jump.

* Never jump backwards, or you will fall.

* Remember to not look down.

* Use your swinging arms to get the maximum height you can on the vertical jump.

12. At the pinnacle (height) of your jump begin to roll. (If you feel like you're going to fall on your face, you're doing it CORRECTLY!)

13. Bring your legs up into the tuck.

* The combined momentum of the muscles in your legs, your arms swinging up and your knees tucking in, while always keeping your gaze forward is what creates the mid-air roll.

14. Complete the tuck by moving your arms forward to touch your legs.

* Some people tuck their arms under their knees

* Some people put their arms above their legs.

* Don't put your arms on your butt.

15. Use your arm strength to "pull on your knees" to aid the roll. Eventually you should not need to do this.

16. Begin to extend your lower back towards the landing.

17. Bend your knees again as you land.

18. A good landing is where both feet contact the ground at the same time with the whole foot. If you land on your heels, you over rotated and are likely to fall or have to step backward. If you land very far forward on the balls of your feel, you under rotated and will likely need to step forward.

19. Landing in the same spot you jumped from is excellent form.

20. Once you have mastered the back-flip try advanced versions like the x-out, the Flash kick, the half twist, the full twist, the gainer, and the front flip.

Be careful!!! And good luck (:

Answer 2

Go to a gymnastics center and get a spotter for this. You don't want to break your neck trying it on your own.

You can find drills, instructions, and videos for it here: http://aescougarcheer.com/Cheer101/tumbl...

Answer 3

the best advice i can give you is, if you dont already, go to a gymnastics arena for open gym. if they have a pit with foam blocks in it, go to the edge of it, line your heels up with the edge, a few inches apart. when your ready to do it, bend ur knees, put your arms straight up, bring them down to right in front of u, and then bring them back up to were they were. Right before u bring your arms back up, push off backwards. doing this will give you the feeling of doing a back flip, but none of the risk of hurting urself on a mat.

Answer 4

Try a back flip on a padded area or a trampoline with supervision first and once you have it try it off some type of object onto flat level ground with a spotter.

To back flip...

1. Bend your knees.

2. Then swing your arms behind you.

3. Jump up and swing your arms in front of you.

4. Leap backwards.

5. Do a straight full rotation completely backwards.

6. Stick the landing.

Here's a helpful guide: http://www.wikihow.com/Do-a-Backflip