Simple How To Do a Backflip Beginners Guide 101
Within the world of gymnastics, Parkour & Tricking, the question of how to do a backflip comes up pretty frequently, which is the focal point of this article. A Back flip is a full-body move that involves your body making a complete 360 – backwards rotation within mid-air.
A backflip calls upon many physical and mental skills that one must learn in order to be able to complete the flip such as the strength & power to create backwards momentum when you swing your arms back. The skills of flexibility, mobility, and overcoming fear will also be required first before finding success with the backflip.
With the help of this article, you will learn how to do a backflip step by step and additional tips you will need to ensure good form and practice in a safe way.
How to do a backflip basics
Is it easy to do a backflip?
One of the first questions that come to mind is how hard or easy is it for someone to be able to do a backflip? The answer to this question really depends on an individual’s skill set and previous experience. Knowledgeable athletes with past experience in gymnastics, acrobatics, Basic Parkour Moves, or even a basic practice of fitness will find backflips much easier and be able to achieve them faster than a non-experienced individual.
Can anyone learn to do a backflip?
Who can learn a backflip? basically, anybody could learn how to backflip as long as they are able to obtain the right skills one must need for the move. The more athletic an individual is, the easier they will be able to complete the flip with success. But even an individual with a slightly below-average fitness level can see progress with hard work & dedication.
How to do a Backflip Conditioning & Practice
The very first step in how to do a backflip is to get started preparing for practice. As strange as this step sound, it’s critical your mind and body first learn the basic skills you’ll need for a backflip before you even try to practice the actual move. Not only does this improve your chance of success, but ensures you are minimizing injury as well. The skills you’ll need to practice are
- Strength: Having strong legs and core will aid in learning the backflip as they are required to produce much force when first jumping off the ground. Work them by doing Bodyweight Exercises such as jumping squats and various core exercises.
- Mobility: Mobility is described as the skill of being able to move freely with your body and is crucial for any gymnastics move. This will allow you to make the most of your practice & relieve your body of any tight muscles which could lead to injury.
- Form Technique: Besides jumping straight into a backflip. One would benefit from first practicing the form and steps with the help of a trampoline. This allows you to try to get your body high enough off the ground and work on specific steps (which we will cover later) such as being able to jump off correctly or tuck your knees without the fear of hitting the floor. A soft mat could also be used as well.
How do you do a backflip for beginners? Step by step
Step 1: When first trying to learn how to do a backflip, get started by first getting into the standing position. Stand with your feet shoulder-width apart and your arms back stretched over your head. You’ll want to make sure to keep your back straight and neck straight Taking a few minutes to make sure that you feel stable while standing and balanced on the floor around you before you attempt jumping mid-air.
Step 2: While still standing in the starting position, use the area around you and see what you could focus your gaze on. The point of this part too really help you keep your head high and facing forward in a straight and neutral position. You’ll want to avoid looking at the floor, which could create a feeling of fear. It doesn’t matter what you look at just find one thing you’ll be able to keep yourself visually focused. Once you spot your object make sure to keep your eyes on that spot.
Step 3: First bend at your knees into a high squat. make sure to keep your feet planted on the ground as you bend at your knees, keeping your back straight. Your chest should be in a straight line right with your knees, and your arms should be raised high above your head. keep in mind not to bend too deeply. If you’re bending like you would for a standard squat, you’re probably bending too much in the knees.
Step 4: After you complete step 1, step 2 & step 3, the next step to practice is to swing your arms back behind you in an upwards motion, stopping when your arms are extended just behind your back. The palms of your hands should be facing slightly toward the sky and turned slightly inward toward your body. Make sure not to raise your arms too high, as this can cause your backflip to go backwards rather than upwards.
Step 5: As your arms swing up, push through your legs to push yourself off the ground and into the air. The combination of the force brought from swinging your arms straight up and pushing your legs against the ground will create the momentum to allow you to be able to get off the floor and catch some air time. Be sure your jumping upwards and not backwards. The swing of the arms will help carry you backwards, but if you don’t jump straight up you won’t build enough force to really see yourself be able to get high off the ground.
Step 6: Once you learn the technique of getting yourself out of the starting position & off the ground, your next goal is to perfect your mid-air tuck. To practice this just pull your knees in toward your chest & secure them by bringing your arms down grabbing your knees with your hands. Do this while jumping at your highest peak. You’ll want your chest to be in a position almost parallel with the sky at the moment you pull in your knees. This will begin your tuck.
Step 7: Try to keep your eyes open during your flip as you’ll need to spot the floor around you to stick the landing. As you flip, it will help to try to spot the object that you were staring at before you begin your jump. This can help you time your landing. Once you spot the object come into sight, you’ll know you’ve made a complete rotation.
Step 8: It’s at this point in the flip when you should start the landing process. Start to extend your legs out & away from your chest once your body has reached 3/4’s of the rotation. Allow your legs to carry you down toward your landing as you return to the floor. Try to keep your legs slightly bent at the knees while landing, This will help you absorb some of the shock in your landing, which really protects your legs & knees joints. (DO NOT LOCK YOUR KNEE’S WHILE LANDING!)
Step 9: As your feet meet with the floor, try to land with your hips under your chest and your knees aligned with the ankles. Your body should be in a straight line with your feet as you hit the floor. Bring your chest up and keep your back straight. It’s really helpful to practice this step with a mat around you as it will also cushion your landing from shock.