How to do a backflip?

Backflip is a basic skill in floor exercise, act of rotating one's body 360 degrees in the backward direction. It is a building block to many other skills, requiring power, dexterity and control. It's not a simple move to learn, but once you get it, you’ll have mastered a crowd-pleasing party trick and achieved one of the milestones on your way to becoming a high-level gymnast.

Before starting the trick, please make sure you are well aware of the risks. Because we don’t suggest you trying it on your own without a coach present. Gymnastics is an inherently risky sport and you must be sure to take the necessary safety precautions, such as proper progressions, the right gym mat and the use of spotters.

We have probably encountered the following similar example in many places.

One day my friend SMSed me out of the blue and said "Hey wanna learn backflips?" I replied "Yes" and we went to his place, watched a you tube video that how to do a backflip by showing him exercises to do, and in 15 minutes he had done a backflip.

It took us 30 minutes from watching the video, doing the exercises for 5 minutes.Then we found wall flips are surprisingly easier than standing backflips, and we got them first go after about 15 minutes of mental psyching. After a few successful wall flips we eventually hurt ourselves and I was out of action for 3 months with a sore knee.

According to James Hilton’s Illustrative example, we highly recommend gymnastic mat and an experienced coach accompanied before jumping off and onto to avoid some serious injuries.

Come back to the point, how to do a back flip easily? Let me give you a brief introduction, so that you can understand the exercise more accurately.

• Step 1- Understand How a Back Flip Rotates

A back tuck is much more than jumping in the air and tucking your legs up. In order to rotate, you’ll have to lift your hips up and over your head. Try this drill to help you get the feel for the right kind of tuck up by doing the following.

Lie on the floor, with your body fully stretched out. Your arms should be straight and by your ears. Then, tuck your legs up and over your head. Be sure to rotate your hips up, not simply tuck your knees to your chest. Keep your knees together and your toes pointed.

• Step 2- Learn How to Set

The take-off of a backflip is called the "set" or "lift." To successfully complete a back tuck, you'll need to learn how to set the right way. Start standing up, with your back to the mat or spotter and your arms by your ears. Then, swing your arms down and behind you, while bending your knees. Third, swing your arms back up and jump as high as you can.

Keep your head neutral—looking straight ahead. Your jump should go upward and slightly backward, onto the mat or the spotter. Your arms should stay straight.

• Step3- Try a Flip on the Trampoline With a Spot

If you has a trampoline, this is usually the best place to first attempt a back tuck. The trampoline will give you the height you need so you can concentrate on your technique.

• Step 4-Try Your Flip on Floor With a Spot

Once you can successfully complete a back tuck on a trampoline, It’s time to move to the floor until you feel comfortable with your ability to complete the flip. Remember to follow the right technique, and you’ll be able to learn the skill much faster.

• Step 5- Do a Back Flip All on Your Own

Many gymnasts find it helpful to try a back tuck off of a gym mat to give them extra height to complete the flip. You’ll also want to have a soft gym mat to land on.

A backflip is a difficult skill, and performing a back tuck by yourself will most likely by a gradual process. But don't give up! Once you do get it, it will be an integral trick to have in your repertoire.