How to Do a Double Backflip on the Ground

Backflips are a staple of the aerial maneuvers of more advanced gymnastics. Leaping into the air, the gymnast tucks his legs up to the chest, turns a reverse somersault in the air, and then lands solidly on his feet. Doing a backflip takes time and effort, but with proper training and practice you can get enough power coming up from your legs to drive you into the air and over backward. And, for those who really train hard and practice, you can execute a double backflip, with two turns in the air before the landing.

Things You'll Need

  • Soft mat
  • Tall, padded column
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Instructions

    • 1

      Practice the leaping motion. You need to have a padded shelf or column that you can leap up onto. Stand in front of the padded column and leap up, pulling yourself backward and tucking your knees up to your chest as if you were doing a somersault. You should land on top of the column (which should be roughly as tall as you are) with your knees properly tucked, landing flat on your back.

    • 2

      Remove the column and make sure you have a soft, padded floor to land on. Leap up into the air and tuck yourself backward into a backward somersault. The goal is to tuck yourself as completely as possible, so that your mid-air turn is as tight as possible. Uncurl yourself as you finish the turn. Plant your feet with your knees bent as you land to absorb the impact. Straighten up once you've finished the backflip. Make sure that you can do a single backflip before attempting a second.

    • 3

      Build speed or height to do a double backflip. When attempting to gain height for a double backflip, you can take a running start or begin at a position of height (roughly equal with your head) and backflip onto a mat. Running requires you to turn around and jump backward at the last moment, using the additional momentum to launch yourself faster so that you can turn twice in the air. Other than the additional rotation for the second turn, you tuck and turn the same way, landing on your feet when the second turn is complete.