How to Do a Runnning Front Flip

The running front flip is an important part of many gymnastics routines, and it has applications in diving as well. It's a fun and impressive maneuver that requires coordination, flexibility, strength and commitment.

Things You'll Need

  • Thick exercise mats or mattresses to pad landings
  • A clear space, preferably a gymnastics floor
  • Spotter
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Instructions

  1. Training and Preparation

    • 1

      Prepare a safe space clear of obstacles for practicing flips. Get a thick exercise mattress, or join a gym with a gymnastics floor so failed front flips result in minimal pain and injury.

    • 2

      Stretch your leg muscles regularly to improve flexibility. Ankle, calf, hamstring, quadriceps and gluteal stretches will help you easily assume a tuck position and reduce chances for injury.

    • 3

      Practice vertical leaps regularly, and consider a weight-training regimen to improve calf, hamstring and quadriceps strength.

    • 4

      Practice jumping high in the air and tucking into a ball, and practice tumbling somersaults to get used to body rotation.

    Executing the Running Front Flip

    • 5

      Find a spotter to support and catch you in case you fail to complete the rotation.

    • 6

      Start by running. Do not go at a full sprint, but at about 60 percent to 70 percent of your top speed. Experienced gymnasts can do a running front flip after taking only a few steps. Horizontal speed is not the most important part of a successful flip.

    • 7

      Raise both arms in the air directly above your shoulders as you are running.

    • 8

      Jump and punch the balls of your feet hard into the floor, slightly ahead of your body (this causes the rotation). Begin the front flip by jumping high into the air as you rebound from "punching" the floor. As you are jumping, concentrate on rising high into the air and keeping your body straight and your hands above your head. Do not tuck your head or bend at the waist before you leave the ground.

    • 9

      As soon as you are airborne, tuck your chin. Bend your knees and bring them into your chest to assume a tuck position. Your body should rotate forward. After you have completed most of the rotation, extend your legs and land on the balls of your feet with your knees slightly bent.