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Perform a somersault backwards

The backflip, also known as Backflip or Somi, is one of the most impressive and well-known skills in gymnastics. During this movement, the body makes a 360-degree turn, starting from a standing position and landing in a standing position. Whether you want to become a gymnast or just want to impress your friends with a cool, new exercise – with a little patience and effort, you can get a backflip.


Part. 1 Prepare the backflip

  1. Prepare yourself with other activities. It is difficult to jump directly into the backflip. But there are a few tricks you can use to prepare yourself.
    Jump as fast and fast as you can several times in a row. So you get a feel for what you need for a backflip. You should jump vertically, not backwards, with your head pointing forward.
    Get you started. Do a few exercises that will get you used to the reverse roll. Roll back from the bed, roll back or bridge on the floor.
    Jump backwards on the hands with helpers: Each helper stands on one side and puts one hand on your lower back, the other under one leg. Then lift your legs so they lift off the ground. Put your hands over your head while the helpers lean you back so that your hands touch the ground. You should then throw your legs over your head. So you get used to the backward movement and to standing on your head.
    After training with helpers, bump your legs more as you lean back. If you can do that, continue to use your legs, but remove your hands (the helpers will hold you when you tip).
  2. Prepare body and mind for it. The human body and mind do not want to be upside down. That’s why they react with fear when you turn backwards. This could make you startle or try to break off the movement halfway, which could lead to injury. To pave the way for a smooth backflip, prepare body and mind for it.
    Hang yourself upside down: Dangle from a pole, pull your chin down slightly, bend your knees to your head. Then pull your abdominal muscles together and turn your body as far back as you can.
    Jump on boxes: Jump on a platform as high as you can. Focus on the height, not the depth.
    You could also lay a few thin mats on a thicker one and throw it backwards. So you learn what it’s like to deal with the most common fear – landing on your back – which really does not hurt that much.
  3. Use the right surface. If you’re learning the reverse flip, you’ll need a surface that provides some cushioning or that is at least soft enough not to affect your jumping ability.
    A trampoline can help at this point, provided you have enough control over the swing. Or you can look for a good fitness center or a school sports hall, where there are gymnastics mats.
    A beginner should never try to do a backwards swing on hard, dangerous surfaces like concrete.
  4. Find a helper. As long as you have not practiced the backsalto often, do not try it without help. Helpers can help you to get the full exercise, maintain a good attitude, and do not hurt you.
    Ideally, your helpers are people who know exactly how to do a backflip. This could be a gymnastics trainer, a gym trainer, or someone doing backflips themselves.
    If you have the chance to find two helpers to help you somersault, landing will be even more secure.

Part. 2 Master the jump

  1. Ensure the right footing . Stand shoulder-width with your feet and hold your arms high over your head.
  2. Focus your look. Keep your head in a neutral position, look forward.It might help to pick an object that you look at.
    Do not look at the floor! Do not look around either. Otherwise you could distract yourself and lose your balance.
  3. Bend your knees. Make it easy, as if you wanted to sit on a chair. But do not go down that far.
    Do not bend too low. If you bend down as hard as squats, that’s too far.
  4. Swing your arms. First, swing it from the top back over your hips. Then swing it forward, again towards the ceiling until just behind the ears. This swinging motion provides the momentum to lift your body into the air.
    The bending of the knees and the swinging of the arms take place at the same time.
    Keep your arms straight all the time, do not let them flutter around.
  5. Jump up. Many believe that you have to jump backwards. In fact, you have to jump as high as possible.
    If you jump backwards and not upwards, then you lose your center of gravity and you do not get that high. The altitude is crucial for a successful backflip.
    If your bounce is not very good yet, then you can train them on different surfaces, such as on the trampoline, exercise mats or a springboard.


Part. 3 Perfect the squat

  1. Tighten your muscles. As soon as you push yourself off the floor, tense your abdominal and leg muscles. These muscles should form a solid line.
  2. Turn your hips. The rotation for the somersault should come from the hips, not from the shoulders.
  3. Keep your eyes ahead. Look forward as long as you can, only when absolutely necessary, backwards. When you change the angle of your body and slow down your rotation, you shorten the height of the somersault.
    As soon as your body turns backwards, you automatically lose your focus. But do that only when you absolutely have to, and focus the point as possible again when you land. Then you know that you are prepared for the landing.
    It may be tempting to close your eyes during somersaults. But keep it open, because that’s how you find your way around the room, which is crucial for a good landing. Then you see what others are doing and can respond.
  4. Tighten your legs. At the highest point of the jump you have to pull your knees to your chest. Pull your arms back to your legs at this point.
    Your chest should point to the point parallel to the ceiling where you end the squat.
    You can grab the back of your thighs or your knees when you put your legs on.
    If you notice that you turn to one side while crouching, then this is probably due to the angstreflex. You could do some of the above exercises to fight this fear. Only then can you possibly practice the backflip.

Part. 4 The landing stand

  1. Stop squatting. If you fall backwards to the ground, open your body again by extending your lower back and legs.
  2. Land with your knees bent. So you absorb the shock of the landing.  If you land with your legs straight, you’re more likely to hurt yourself.
    But you should almost stand still, if you land, not too far bent. Just keep practicing, you will learn it over time.
    Ideally, you end up exactly at the point where you started. But you probably end up a step or two away.
    It can also be helpful to see a landing spot on the ground in front of you.
  3. Land on the whole foot. It’s important that you do not just land on your toes. If you are constantly on your toes, then you have to keep practicing to make your somersault stronger.
  4. Stretch your arms out. You should land with parallel arms that are just stretched out in front of your body.



  • It is important to stretch before a backflip to avoid injury.
  • Try the backflip first on a soft surface like a trampoline before trying on solid surfaces.
  • Almost the entire somersault arises when you pull your knees to your chest and when you’re already in a crouch, it’s a good technique to make the entire somersault easier and faster.
  • Do not try somersault on the floor if you are not sure if you can get it.
  • It’s also important to have a trainer ALWAYS with you – not only because of your safety, but also to have you judged.
  • Try the backflip on a springboard to get used to the feeling of turning you upside down and doing the movement.
  • Backflips, like other gymnastic exercises, can increase your mobility, body control and spatial perception. improve.
  • It is possible to do a straight body with a straight body. But this is a very sophisticated move that you should not try before you can perch the backsalto.


  • Make sure the spot is dry and free on the backflip.
  • Never do backflips when you are alone. You could hurt your neck or back and not be able to get help.
  • If you are doing a backflip from the springboard, keep enough distance so that you do not hit your head on the board. Also make sure that the water is deep enough so that you do not hurt your head on the pelvic floor. Never do a backflip in shallow water.
  • Technically, you do not have to be a trained gymnast to learn a backflip. But before practicing this advanced practice, you should practice simpler things (eg, rolling or rolling backwards). The risk of injury is greater if you immediately try a backflip without preparation and training.

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