Techniques For Back Flips

If you're flexible, athletic, into aerobics, and even a bit daring, you might be interested in learning how to do a back flip, or back tuck. It looks cool when properly executed and can be performed in a stand-up position anywhere. The back flip consists of three stages: the takeoff, the tuck and the landing. But proper technique is crucial, as the back flip can also be very dangerous.

  1. Takeoff Technique

    • The takeoff doesn't just consist of how high you jump, but of what trajectory you take, states The Lost Art of Hand Balancing. The site states that the best way to jump is at a "straight-up and slightly backwards angle." As you jump, your hands and arms should be over your head. Your body should then extend. The Lost Art of Hand Balancing states that this technique can be practiced with warm-up jumps that just work on getting the right posture.

    Tuck Technique

    • The tuck is the second part of the back flip. It occurs after the takeoff and after you're fully extended in mid-air. The phase consists of pulling your legs in toward your chest. This helps the body rotate over and works to complete the flipping motion. Tucking during the peak of the back flip jump gives you the momentum to complete the jump and land, states How To Do A Backflip.

    Landing Technique

    • Landing a back flip is the final, and arguably the most important part, of the act. After you tuck and rotate, the momentum will take you back toward the ground. Landing is all about timing. If done correctly, the flipper will open up out of the tuck at the right time and land in an upright, stand-up position. However, it's common for flippers to miss the timing and land in a hunched-over position. To help perfect the timing of the landing, The Lost Art of Hand Balancing recommends taping yourself as you practice and then analyzing the tape to work out the kinks.

    Overcome Fear

    • According to How To Do A Backflip, the biggest obstacle to overcome in executing the feat is overcoming the fear of doing it. There are several ways to overcome this fear. One is to have someone spot you as you practice first. This person can assist you as you practice, much like how a spotter helps a weightlifter. Another way is to practice back flips outside on a sunny day. The sun can actually help as you practice the flip, because you can see your shadow on the ground, which can be used as a spotting tool. Another way to practice is on a trampoline, where you'll have more time to perform the flip and have a softer landing.