How to Do a Backwards Handspring on a Trampoline

Whether you're a cheerleader, gymnast, circus performer or if you just want to impress your friends, a back handspring is a basic move that you should know. Although it only takes a few seconds to complete one back handspring, it requires strength and timing. It helps to learn how to do this flip on a trampoline until you're ready to move to the floor.

Things You'll Need

  • Trampoline
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Instructions

    • 1

      Stretch and warm up for at least 20 minutes before you attempt the flip. This is important so that you can loosen up your body, prepare it for impact and avoid injury. Your warm-up should consist of stretching and any other calisthenics, such as jumping jacks or jogging.

    • 2

      Step onto the trampoline and find a spot on the edge. You want to flip inward so that you don't jump too far and land on the ground.

    • 3

      Stand with your feet shoulder-width apart and extend your arms straight upward, over your head. Your head and shoulders should be relaxed and facing forward. This position is preparation for the jump and it is necessary for proper alignment.

    • 4

      Bend your knees and sit down into a squat position, as if you're sitting in a chair. As you do this, swiftly swing your arms to the side of your body with one at each hip and then shift your weight back to the heels of your feet. Practice these three movements over and over again until they blend together as one fluid motion. The more powerful your swing, the more momentum you'll have when it's time to flip.

    • 5

      Lean your body back, transferring your weight further to your heels. Once you feel like you're going to fall, it's safe to swing your arms back up and jump over. Before you jump, imagine that there is a log or speed bump at your lower back and try to clear it by jumping backwards over it. Keep your head, chest and shoulders aligned and focus on making it over the log. The trampoline will help you bounce high so you don't have to focus on the height of the jump.

    • 6

      Touch your hands to the group and keep your arms firm. If they bend, you'll fall out of the jump and land on your knees or neck. Your head, neck, body and legs should also be perfectly aligned as they were in your preparation. Once your hands touch, your body should be in a handstand position. To land the backwards handspring, whip your legs over and return to your standing, preparation position. With enough practice, you'll be able to perform one back handspring after another on the trampoline.