How to Practice a Backflip

Backflips may be one of the most basic gymnastics moves, but they require a significant amount of practice and focus to pull off. Unlike a back handspring, your body will be completely airborne for the duration of the flip. The most important component of landing your backflip and avoiding injury is committing to the flip. You must put 100 percent effort into each attempt or you risk stalling in the middle and landing on your head or neck. When your first begin practicing a backflip, it is best to use an extremely padded surface to reduce impact and cushion your falls.

Things You'll Need

  • Gymnastics mat
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Instructions

    • 1

      Set up a practice area. Lay down a gymnastics mat if you have access to one, or go to an area of soft grass that will cushion your falls.

    • 2

      Plant your feet shoulder width apart and bend your knees. Jump straight up with as much force as you can muster, flipping your legs up and over your head. Resist the initial urge to keep your head level with the ground.

    • 3

      Lock your eyes on a landing spot once you see the ground. Let your momentum carry your body the rest of the way. Keep your knees bent as you land to reduce the risk of injuring yourself on impact.

    • 4

      Practice backflips for 30 minutes to an hour, and give yourself a day of rest between backflip practice sessions. They can be very tiring and high-impact, so your muscles will need time to recover before they will be ready for more training.