How to Do Flips Really Fast

In gymnastics, the flip is a foundation move, which once learned is incorporated into numerous advanced level skills. The front flip, or tuck, requires that you propel off the ground from a running start and perform a full somersault in the air before landing on your feet. Increasing the speed of your rotation requires executing the flip with proficient form. The flip is usually practiced on the floor first, and once mastered it is then applied to the vault and balance beam.

Instructions

    • 1

      Spend approximately 20 minutes warming up before practicing your flips. Perform your favorite form of cardiovascular exercise for at least 10 minutes, such as jogging or jumping rope. Follow the cardio with tumbling moves that activate the muscles throughout your entire body, such as handstands, backbend kickovers, front walkovers and front handsprings.

    • 2

      Start at the edge of a floor exercise mat. Properly align your body by stacking your shoulders over your hips and the hips over your ankles. Correct body position is imperative for fast tumbling. Engage your glutes and abdominal muscles.

    • 3

      Spring forward in a running start for four to five steps. Slightly increase the number of steps to allow for more power and speed if you are new to flips. Push off on your dominant foot at the end of the run to land with both feet even on the mat. Immediately spring off the balls of your feet into the air, with your legs together, as you bring your arms behind your head with the elbows bent. Keep your body as straight as possible when you propel into the air. Avoid arching your back, which is a common tendency for gymnasts. A straight body will set you up to spin faster in the flip.

    • 4

      Bring your knees in toward your chest, tucking into as tight a ball as possible. Propel your arms forward as you wrap them securely around your knees. The tuck helps you to rotate forward in the air. The tighter you can tuck your legs and arms in to your torso, the faster you will spin during the somersault phase of the flip.

    • 5

      Straighten your body as soon as the forward rotation is complete, which will help you to stick an upright landing without falling forward or backward. Land with your knees bent and both feet securely on the ground. Extend your arms over your head.