How to Do a Back Flip in Gymnastics

Many children have dreamed of being able to execute the perfect back flip. You may want to incorporate a back flip into a dance or gymnastics routine. However, few dare to try because they don't know how to properly and safely perform the stunt. By following a few simple steps, you can learn to do perfect back flips.

Things You'll Need

  • Comfortable shoes
  • Open and padded area
  • Appropriate clothing
  • Spotter (coach)
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Instructions

  1. Steps to the Perfect Flip

    • 1

      Find a spotter (a support person) who has gymnastic skills. The spotter is essential. She supports you until you can flip on your own . Never attempt a back flip without the assistance of a spotter. Accidents can happen.

    • 2

      Stretch before you begin to avoid pulling or straining any muscles.

    • 3

      Find a wide open space, preferably in a gym on a mat or on the grass outside. If you're inside and you have a spot where you can place a mattress on the floor this will work.

    • 4

      Wear appropriate clothing and good shoes. Your clothes should be confortable but not too loose or too tight.

    • 5

      Stand straight with your feet together and your arms positioned by your side. Remain focused.

    • 6

      Make an upwards scooping motion with your arms, swinging your arms upward, and jump straight up.

    • 7

      Bring your legs up into a tuck position and finish the tuck by moving your arms forward to touch your legs.

    • 8

      Begin to extend your lower back toward the landing and keep your knees bent as you approach the landing. Your goal for a perfect landing is to land on both feet simultaneously while remaining well balanced.

    • 9

      The more you practice your back flips, the better you will become, and you will eventually eliminate the need for a spotter. However, do not try a back flip alone.