Sports and FitnessAthletics

How to learn to do a flip back? Advice

Beautiful jumps, graceful exits from incredible somersaults, which can be seen at competitions and performances of athletes, are amazing. You always want to repeat, but it's scary, and there are no skills. Do not despair, we will tell you how to learn how to do a back flip. This is one of the most spectacular and complex elements.

What is a back somersault?

"Salto" in the translation from the Italian language - "jump". In fact, the back flip is the rotation of the body through the head 360 ° from the spot and without the help of hands. There is also a front and side somersault, in fact, they differ little in technique, although the rear is a little more dangerous, and to carry out this element it is necessary to have at least a little experience and think about security.

Preparing to perform a flip

It is not enough to know how to learn how to do a back flip , it is also important to prepare correctly for the exercise. And for this, first of all, a good stretch is necessary. You can do it in any way you like. The main thing is that the body is well warmed up and flexible enough. Pay special attention to the following muscles:

  • Wrists.
  • Ankles.
  • Neck.
  • Small of the back.

Stretching

I offer you some very simple exercises that will help prepare and protect you from injuries. So, let's get started.

Legs. Sit on a flat surface, pull out straight legs in front of you and lean forward. Clutching your feet, pull them on yourself and stay in this position for 2-3 minutes.

Hands and wrists. Make a few strokes with your hands, then try to connect them behind your back to the castle, throwing one hand from above, the other from the bottom. Then pull your hand forward and pull your fingers toward yourself, so that your wrists warm and tighten.

Neck and back. The best way to stretch your neck is to make 5-6 rotational head movements in one direction and the other.

Training somersaults step by step

When your muscles are sufficiently warmed up, you can proceed to the execution of the element. You can do it from an even surface, from an elevation such as a parapet, etc. Here you need to remind us again about safety, since a somersault is a very difficult exercise, and you may need help and support from an outsider. It is best to invite a friend with whom you will be trained.

Step 1. Take your hands back, as if you are swinging, and sit down. Imagine that you are trying to sit on a chair. Feel about how deep you need to sit down so that the jump is strong enough. You can jump from such position several times upwards to find a more accurate position.

Step 2. Doing swing, you need to try to jump as fast as possible and high to set a good rotation speed. Note that the swing should be done a little earlier than the jump itself, so that there is enough time for hands to gain speed.

Step 3. Simultaneously with the end of the swing, your jump should gain the greatest strength. At this point, you should straighten up completely, slightly bending your back to determine the trajectory of rotation. It is important that the push with the legs and the stroke of the hands end at the same time. Right after that it is necessary to be grouped.

Step 4. At this stage, the legs should come off the ground, and the arms move behind and upwards as sharply as possible. So it's easier to twist the somersault. You can not turn your head back and fall over your back. You run the risk of injury, if you get too low a back flip, you'll have to postpone training.

Step 5. Pull your legs up to group. The muscles of the press and hip play an important role here, because you need to quickly move and pull your knees to your shoulders. It's important not to drop your hands down, because it will slow down the rotation and can prevent the flip from performing correctly. You better grab them by the shin to improve speed.

Step 6. One of the most important and complex steps is a coup over the head. It is at this stage that there is a danger of injury. The main thing is that the jump should be high enough, and the speed of rotation - sufficient for landing. Here you need insurance, so invite a friend or an experienced person to study together how to learn to do a back flip and insure each other.

Step 7. The landing is the moment in which the back flip is easier than the front one, since you see the place you are landing on. The main thing is to drop your legs in time and transfer the center of gravity. Expand the grouping a little beforehand so as not to twist the flip and fall. In this case, the landing should be soft, drop on your toes, and then on the whole foot and squat slightly.

Complications

The only possible complexity of any flip is fear. If you find the strength and overcome it, then for you there will be no barriers. Insure someone is also easy, most importantly, do not interfere and be on the alert. In time, pick up the trainee under your back and thighs during the jump, if he lacks the speed of rotation, and "twist" to avoid falling. And remember: it's all about the height of the jump.

That's all the wisdom, how to learn to do a flip back. Not at all difficult, is it? The main thing is the development of technology. The more you train, the better it will turn out!

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