How to learn to do front and back somersaults. How to learn to do back and forth somersaults quickly at home

Side somersault.

It is advisable to train in a section on mats. You can also do it on the street. It is advisable to work on the street, not study!

A side somersault is performed by pushing with one leg and swinging the other, or by pushing with both legs. To move from a run-up to a side somersault, you need to perform a jump with the movement of your arms: the hand with the same direction in the direction of rotation must be moved back during the jump, and the opposite hand - forward. When pushing off, the first hand should move forward, and the second - from the front down and back. Before performing a somersault, you need to master the pounce!
A side somersault is performed by swinging one leg and pushing with the other leg from a running start. You need to try to fly as high as possible in order to land almost on straight legs. A side somersault is performed in the same direction as the cartwheel; if you do a cartwheel facing to the right, then the side somersault must also be done, facing to the right, but this is not always the case. Before performing a somersault, you definitely need to decide in which direction it is convenient for you to do it, in which direction you will be better at it.

The side somersault begins with your face and chest forward in the direction of movement. In a side somersault to the right, a sideways turn in the direction of movement is performed by moving the right leg and the arm back - up, and the left shoulder down. This turn should not be made until the end of the leg swing.
There are several options for moving your arms when pushing off. The most rational is the following: the first hand moves in front, down, up with late braking, and the left hand moves from the shoulder forward and in a circular motion down and back to the left leg.

Before pushing off, you need to place your left foot on the floor with your heel and roll onto your toes. As you know, in this case it is difficult to make a strong push. However, such a position of the legs is necessary so that the push is longer and the swing of the right leg is fuller. In addition, planting your foot from the heel makes it easier to take a wide step before pushing off. In turn, a wide step allows you to start swinging with your right leg earlier and makes the stopper mechanism possible. The degree of stop depends on the amount of forward movement and on how the somersault needs to be done - with a transition to the next jump or to a stop.

The swing of the right leg ends with bending it at the knee, which, as it were, continues the swing after full use of mobility in the hip joints, promotes an earlier grouping and will allow you to make a faster swing. You can make a mistake if you bend your leg prematurely.

To turn over faster, you need to group as early as possible. But not too early! Having come off the floor, you need to grab the group with your left hand with a swinging movement. After braking the swing, leave your right hand in place and, when the leg approaches the hand, make a grab. In a tuck, pull your right leg in the general direction, trying to place it on the floor early. When tucked with your left shoulder, you need to reach towards your left leg. It is not recommended to take a very tight grouping in a side somersault.
After grouping, you need to straighten your legs sequentially: first the swing leg, then, as you move forward, the pushing leg.
To facilitate orientation in space, you need to look forward as long as possible at the beginning of the somersault, and then you should turn your head so as to see the floor in front of you. Turning your head prematurely can prevent you from performing a somersault!

When performing a side somersault, at first it is very difficult to navigate in space. When you try for the first time b. In a somersault you may not understand how to spin sideways. To do this, there are several exercises with rotation in the frontal plane: lateral rolls in a narrow and wide group, a cartwheel from a place, from a swoop, from a run several times in a row, a cartwheel and a jumping wheel combined with various forward somersaults, a cartwheel from a height, a cartwheel from a jump with support hands on a raised platform from the floor. Landing in a side somersault is notoriously difficult. If you land incorrectly and relax your legs, you can get injured in your knee joints. To avoid injury, you need to do this exercise: lie with your back on a hill, on the edge, take a tuck and roll from the cliff to your feet, practice landing (preferably from the mats, in sections).

Basic mistakes.
a) premature turn of the body to the right (during a pounce). It is difficult to perform a jump from such a position; to correct the mistake you need to try to watch as long as possible.
b) a pounce not along the line of general movement.
c) not a wide step in a pounce. The result is a bad, bad somersault.
d) the left leg is not placed forward, but at an angle. As a result, the foot cannot be supported. The body falls forward, and you can’t spin, you fall on your back.
e) tilt not forward in the direction of travel, but strictly to the right. You simply won’t be able to fly out, you need to lean not completely forward, but a little more to the right, then it will turn out fine. Don't bend over too much!
f) incorrect swing of the right leg, premature swing, incomplete swing, late swing.
g) incorrect swing of the left hand, late swing, not a sharp swing... etc.
h) wrong swing right hand, swing not in a vertical plane, late swing, incomplete swing, no braking of the arm swing relative to the body.
i) weak push with the left leg.
j) late capture of a group, narrow group.
The side somersault is difficult, but beautiful. If it doesn't work from a standstill, try from a low height. It is much easier to do from a height. You don't need to put in a lot of effort. If you can do it from a height, then you can safely perform a somersault in the city, anywhere, for example, from the hood of a car (if you want to see what it looks like, watch the movie Taxi 2 with the participation of the YAMAKASI team).

The back somersault is performed from a standing position, from two legs and after connecting elements, for example (rounddats, flasks).

To execute back flip you need the following:
1) You need to stand up, raise your arms above your head, but you can swing from a position with your arms from below. From the beginning of training, it is better to keep your hands above your head.
2) Bend your knees. It is not necessary to bend your legs too much, bend them so that you can push off well. Lower your arms down and back a little so that there is more acceleration for swinging your arms.
3) Make a powerful push with your legs up and at the same time swing your arms up. The most important thing is to raise your head after the push and tilt it back as far as possible, because of this the turn will be faster.
4) To make a more powerful somersault, you must first rise on your toes.
5) After pushing your legs and swinging your arms, you need to stretch out as high as possible and the somersault will turn out higher. But you don’t need to stretch out for too long, otherwise you’ll just end up jumping up. It will unwind well, but it won’t work unless it’s on your back.
6) After departure, you need to immediately take a tuck and twist back. During the entire flight, your head must be kept in the same position - tilted back. If you press your chin to your knees, the speed of the twist will decrease and you may not complete the twist.
7) The main thing is to ungroup in time. You need to ungroup after you see the floor with your face, parallel to your body.
8) The main thing is to land softly so as not to get injured. You need to land on your knees slightly bent, on your toes. If you land on straight legs, you can seriously dislocate knee-joint. And if not on socks, then it will be very bad, over time.

Errors in the take-off phase.
a) a weak push with the legs.
b) incomplete, insufficiently sharp swing of the arms.
c) incorrect completion of the arm swing. You need to brake in an up position.
d) the swing of the arms and the push of the legs are not performed and completed at the same time. Big mistake!
d) moving your shoulders back too much. Errors in the turning over phase.
e) loose grouping. It will be more difficult to roll over onto your feet.
g) lack of backward movement of the head at the moment of capturing the group.
h) incorrect landing after tuck.
Errors during landing.
i) relaxed landing.
j) incorrect movements to maintain balance. You need to land on your knees slightly bent, on your toes.
When training a back somersault in a tuck, you should achieve maximum height flight, tight grouping and stable landing from a height. Eat different kinds back somersault, for example, tempo somersault, blanche, back somersault, bent over, back somersault bent over. From a height it is more beautiful to perform either: tempo or z. Bending somersault. These methods make it much easier to land on your feet without losing your balance.

It is advisable to train in a section on mats. You can also do it on the street.

The tuck front somersault is performed in three ways.

First way.
Typically used when performing standing somersaults and in joints. One begins to learn a somersault in this way after mastering tucked rotation in somersaults and the skill of turning forward, acquired by performing various forward flips. To learn a front somersault using this method, you can use a number of leading exercises: standing on one leg, bend the other into a tuck, grab it with one hand and at the same time tilt your torso forward; When grouping, press your shoulder to your knee, and the heel of your bent leg to your torso. From the main stance, quickly rise onto your toes and raise your arms up. Without pausing, sharply bend your arms behind your head, squat slightly springily and immediately jump up and forward, helping you take off upward by extending your arms upward. When squatting, do not lower your entire foot. As a lead-in exercise to performing a somersault, we can recommend a jump somersault from two legs to two. The jump must be combined with raising your arms up.

Main mistakes:
a) a weak push, which occurs due to insufficient effort, squatting too hard or delaying the squat before the push. If you perform a weak push, there may be insufficient height and insufficient rotation.
b) bending the body with moving the shoulders back before pushing off. The bending should occur due to a slight movement of the pelvis backwards.
c) poor forward bending of the whole body. This slope should not be too great, otherwise you will have to plow the floor with your nose.
d) poor assistance with hands, limited movement of hands.
e) loose grouping. To avoid hitting your face on your knees when landing, you need to keep your feet shoulder-width apart.
e) not to ungroup in time.

Leg extension should begin after positioning your back to the floor, and your legs should move exactly towards the floor.
This method of somersault can be performed without a run-up (it’s better not to do it!) to gain more rotational movement. But moving your arms does not contribute to a good upward flight! So it’s better to do it quickly!
- Second way. In the second method, the movement of the arms when pushing off is performed not from behind the head, but from below forward and upward. This method is rarely performed. This method is used to perform long somersaults and jump over obstacles. This method is quite difficult, so I will not describe this method, but if you are interested in learning it, write to us by e-mail.
- The third way. In this method, the main thing is to master a full and timely swing of your arms back and forth. The swing must be performed so that the arms rise up to the limit, and the shoulders almost do not lean forward. A good introduction exercise is a somersault jump with arms swinging backwards. It is necessary to ensure that the swing of the arms and the push of the legs are completed at the same time. It is advisable to perform a somersault on an elevation (mats in 4 - 5 layers). After firmly mastering the swing with your arms, you can perform a somersault.

Basic mistakes.
a) delayed and incomplete swing of arms back. The swing should begin at the moment of the pounce. The movement of the arms should be done upwards, not backwards. Your hands should move very freely, almost relaxed.
b) bending the body forward. The result will be a poor takeoff, even if there is a strong kick from the legs. It can be very painful and unfortunate to fall on your head or back.
c) loose grouping. In this method, you can grab your legs by the hips, but you can also grab them by the shins, as is convenient. The first option is more convenient!

Wall flip.
Technique for performing somersaults on the wall:
You need to run up, running up to the wall, jump onto the wall with one foot (whichever is more convenient).
Having placed your first leg on the ground, lean back so that your body takes a position perpendicular to the wall, i.e., as if “lying”, immediately place your second leg, but not on long distance from the first leg, take a small step along the wall, while making a powerful swing with your arms back, for a good twist.
The head must be tilted back. Leaning your head back promotes spinning; if you don’t tilt your head back, you can fall on your head.
You need to land with your legs slightly bent to avoid injuries to the knee joints.
You cannot slow down while doing a wall flip! You need to do it on the run, without slowing down from the run.
In a wall somersault, the main thing is to jump high from the floor with your first leg. The higher the better! And be sure to lean back.

Basic mistakes when performing wall somersaults:
1) bad run-up.
2) low jump onto the wall. No deflection back, or poor deflection.
3) no arm swing, or a bad, incomplete swing.
4) there is no sharp rotation of the body.
5) no head tilt back.
A wall flip can be performed without placing the other leg. Without taking a step, make a swing with this leg to spin. But to do this you need to jump high onto the wall.

There is an amazing trick in acrobatics - a somersault in the air. To perform it you must have good physical fitness and flexibility. Everyone is probably interested in finding out at home. It should be remembered that the exercise is fraught with injury, so it is advisable to perform it under the supervision of a professional. The article will tell you how to master a somersault as quickly, safely and easily as possible.

First of all, you need to decide for yourself whether you have a sufficient level of flexibility to jump high and deftly do a somersault. People who have been around for a long time or never first need to train in this direction. If there are no problems with this, let's look at how to learn how to do somersaults at home.

You need to organize a place to work. You will need quite a lot of space so as not to damage surrounding objects and not to hit yourself. A couple of mattresses or thick blankets are laid on the floor. You will also need a free surface that is strong to the waist (or slightly higher). Now you can begin to complete the tasks leading up to the forward somersault.

No. 1. - somersault. Without this skill it is impossible to do a somersault. It must be performed as follows: from a standing position, raise your straightened arms up, while your back should be rounded (relax your shoulders and bend it like a wheel). Next, you need to squat down so that your legs are slightly spread to the side (prevents your teeth or nose from hitting your knees during a future somersault). Hands are placed further away from you, and a long somersault is performed. This training is the basis of how to learn how to do somersaults at home. Please note that throughout the entire movement you need to reach your shoulders towards your knees, and not vice versa. Keep your chin pressed to your chest (for beginners, you can hold a piece of foam rubber with it). At the end of the somersault, grab the middle of the shin with your hands. Hint: if everything is done correctly, then after a somersault the practitioner will easily get back to his feet.

No. 2. Somersault onto the mats from the bridge. This training will allow you to learn how to do a forward somersault and will let your body understand how the movement occurs. With sports equipment, it will certainly be much more convenient and safer to do it. At home you will need a couple good swearing, located on some surface at waist level (table). Instead of a bridge, you can install any low device that can spring and support the weight of your body. Next you need to jump and perform a somersault. The movement should be upward and slightly forward.

No. 3. Somersault onto the mats with an easy run-up. The trainee must accelerate and make a high jump with his hands on the surface, repeating the previous exercise. This is the principle used to perform the acrobatic stunt in question.

When all of the above has been mastered, it is advisable to try doing somersaults with a partner’s harness in the gym, on mats. The assistant must direct the movement in the right direction.

Now we have learned how to learn how to do somersaults at home. All tasks must be completed taking into account the previously described subtleties, otherwise such a spectacular trick will be done incorrectly.

Front and back somersaults are a very spectacular gymnastic element. It can be performed from a running start, from a height into the water, but learning to do it from a standing position is the lot of professional athletes. Learning to do this exercise is not difficult if you do not rush into learning, but go through all the stages - from the trampoline to independent performance. If you teach long time and thoroughly consolidate your skills, you can avoid injury and perform the exercise confidently.

Flip forward in the air

The forward somersault is a more difficult element than the cartwheel. This element is done by gymnasts, gymnasts, and also acrobats; in fact, it is an acrobatic element.

You need to study in the gym on a springy field, using rugs and mats.

Warm up - run, stretch your back, neck, arms. If there is a trampoline, we warm up by jumping and jumping forward on the fourth jump.

Training - we learn to jump, jump rope, trampoline, strengthen our legs. Then we do somersaults, but on a soft floor, so as not to limit ourselves in the strength of somersaults. After that, we go to the trampoline and try to do a somersault.

After you manage to do a somersault on the trampoline, we do it from a place in the pit, you can use a gymnastic bridge. The learning process is as follows - we take two steps, start with the right foot, jump on the third step, land on two feet and jump again, this time in a somersault. You need to alternate between the trampoline and the pit until you can confidently do both. Learn to group in the air, that is, press your knees to your chest, holding with your hands, so the turning radius will be smaller and over time you can land on less bent legs.

After jumping into the pit, we do a somersault onto the mats - we push off from a springy surface, such as a bridge or floor gymnastics exercise mat, and land on a soft mat, which should be slightly higher than the floor. After this stage, we do a somersault on a special somersault track with a soft surface.

If you can jump high and spin a somersault well, landing on both feet, you can do it on a hard surface; gymnasts can try doing the exercise on a deck. But be careful, since this exercise is very dangerous - the acceleration of the body when turning in the air and landing is large, you can twist your leg, injure your back (or even your neck if you enter the turn poorly), you can also land on your heels and get a heel bruise.

Flip backwards in the air

The backflip, like the forward somersault, is a difficult element. It is recommended to do somersaults in the gym on mats because at the initial stage of training, falls are inevitable. A springy surface under the mat is desirable, preferably a carpet for floor exercises. It is not recommended to study in other conditions, since even with a mat, the hard surface of the floor will not allow you to jump high and will not absorb a fall safely enough.

Warm-up – we run five laps in the gym, doing folds and bridges, stretching our back. Training begins with backward somersaults. Then we go to the trampoline, first we jump up with a straight body, trying to jump as high as possible.

Then we try to do a somersault. First, it is necessary to have an assistant, and with experience, so that he throws the basin and helps the person turn it. In the air, you definitely need to tuck, but not as much as when turning forward, in order to have time to open up when landing. After the trampoline, you can move on to standing jumps into the pit (with foam mats). Sometimes they train while diving, but if this is not special type sports, it is better not to do this, as the diver may be injured with damage to the spine.

Then you can do it from a flat surface, but an assistant who will belay you and the mats will be needed for a long time; over several months of training you need to alternate exercises on the trampoline, in the pit and on the mat. When the muscles responsible for the backflip become stronger, you can do this element on a flat, hard surface, such as a gymnastics deck.

To learn complex elements and avoid serious injury, exercise in a gym under the supervision of an instructor. Be careful, even if you have learned to flip in the air from a standing position, try not to flaunt in front of your friends and not to tickle your nerves unnecessarily, because good performance requires extreme attentiveness, which is impossible in “challenge” exercises.

Somersaults are an element of acrobatic exercises, as well as the increasingly popular parkour. A somersault is a jump that flips 360 degrees and lands on your feet. If you want to learn how to do a somersault, the most important thing is to know that for this exercise you need to have strong muscles and ligaments, especially in your legs.

How and where to train?

It is best to conduct training in the gym, under the supervision of professionals. However, not everyone has this opportunity. In this case, you can train at home, the main thing is to remember to be careful and follow all safety rules. Since this jump is quite traumatic, when training at home, you should lay out more mattresses and blankets on the floor. Also make sure that there are no sharp or hard objects nearby, and that there is nothing breakable on the closet nearby.

It is best to follow training videos when training at home. Such lessons are more intelligible than ordinary descriptions. Also, if you have not done anything like this before, you should start by training the necessary muscle groups. The load is especially heavy on the legs, so it’s best to start training with squats, lunges, and regular jumps. Then you should introduce daily jogging, long jumping and jumping rope. No earlier than a week later, you should carefully try your hand at more complex exercises.

Certainly, the best option– train under the supervision of an experienced instructor. He will not only show you and explain how to move, but also support you at the beginning of training and point out mistakes and mistakes.

Types of somersaults

There are several types of somersault jumps. Among them there are both relatively simple and complicated additional elements and figures. Among the main types of somersaults are:

• Front flip. Represents a forward roll over the head. To do it, you need to throw your arms out from behind your head and sharply push off with your legs. There are execution options - bending over, double or even triple somersault, tuck somersault, etc.
• Backflip. The jump back over the head is performed in the same way, but the arms are thrown back, while jumping you need to take a tuck or, in the case of a blanche back somersault, straighten up.
• Side somersault. It can be performed from a running start or from a standstill, there are several varieties - doubleleg, aerial, shogunfay and the most famous Arabic.
• Screw, or pirouette. A somersault with the body turning not only forward or backward, but also around its axis. Can be performed in combination with a somersault.
• Somersault off the wall. This option is performed with a running start, after pushing against the wall. Can be performed with or without a tuck, accompanied by a leg swing.

How to learn to do a backflip?

To learn how to do a backflip, you first need to be excellent at doing reverse somersaults. This is done as follows:

• Squat down and press your chin to your chest.
• Push off and somersault back, clasping your knees with your hands.
• When landing, catch your balance and stabilize.

The best way to learn a backflip is from a slight elevation. To do this you can choose winter time when warm clothes soften the fall, and you can safely land in a soft snowdrift. During the execution, you need to make a 360-degree flip, so the most important thing is to group yourself in the jump and land carefully. During the jump, your legs should be bent at the knees, jumping is accompanied by swinging your arms. Before landing, you need to straighten your legs. In this version of the jump, you must land on your entire foot.

The main complication with this somersault is that during the jump you cannot see where you will land. That is why you should look around carefully and jump there. Where you will not encounter obstacles, especially at the beginning of training. If jumping back causes great difficulty, you should start with something easier, for example, a forward somersault.

How to learn to do a forward somersault?

It is best to begin your acquaintance with the somersault technique with this particular variety. As with the backflip, the first thing you need to do is practice somersaults. This is done like this:

• Squat down, straighten your back and bring your legs together.
• Bring your arms forward and press your head to your chest.
• Push off with your feet and, focusing on your hands, roll forward.

If you are just learning how to do a somersault, it is best to start doing it with a running start. This way you will be able to push off with your feet, which means you will have a much greater chance of a successful somersault. After the run, you need to jump as high as possible. That is why it is worth practicing in high and long jumps in advance. You can push off with one leg or two - it depends on what is more convenient for you. Over time, you will be able to do both options equally successfully.

It is important to push off not with your entire foot or heel, but with your toe or toes. It is also necessary to land on your toes; for this you need to group yourself correctly during the jump. You need to press your knees to your chest, and before landing, straighten your legs and lightly spring them, absorbing the inertia of the jump.

Once you have mastered this technique perfectly, you can move on to more complex options jumping. It is better not to train several variations of somersaults at the same time. Not only will this take more time, but it can also make it confusing as to which type of jump you're doing and how you should group yourself while doing it.

How to properly train a side air somersault?

The side air somersault has several variations, but the most common is a somersault, which is called an Arabian somersault. Before learning how to do it, it is important to practice well. If you need to do somersaults during a front and back somersault, then in this case you need to be able to do the cartwheel exercise. After this, your body will easily find the desired position and mastering the Arabic or side jump will not be difficult.

When taking off, you need to jump as high as possible to make a turn and land on your legs slightly bent at the knees. You can jump in any direction, so it is better to choose the one in which you are better at doing a cartwheel. In this case, one hand should move in front and from top to bottom, and the other down and forward, in the direction of movement. At the same time, the leg rolls from heel to toe, this is how the jump can be as long as possible.

When jumping, it is important to not group too tightly. Pay more attention to your position, but be sure to look at the ground before landing so you have time to regroup. Landing is the most difficult stage. Failure to do so may result in injury. It is important that your legs bend slightly at the knees and absorb the energy of the jump.

You will find a video lesson teaching somersaults in the following video:

After reviewing all these options, remember that not only the success of the somersault, but also your health depends on the execution technique. Only move on to the next step when you are completely ready. And most importantly, don’t let the fear of jumping limit your movements; only by relaxing will you be able to do everything as needed.

In contact with

In the last lesson you were introduced to the percussion element and learned how it can be used in combinations. Now is the time to learn how to do somersaults and continue to progress in creating your own personal tricking style.

A somersault is an advanced acrobatic move that involves turning over your head in the air and landing on your feet. This element is quite simple technically, but will require good physical training and coordination from you. To begin learning about somersaults, the athlete needs to confidently do pull-ups, push-ups, jump high and develop elements from

Don't neglect warming up. The main load when mastering a somersault goes to the ankles, knees, hip joint, back and neck, so warm up your muscles and joints well.

If you are ready on all counts, then go for it!

1. Forward somersault

A forward somersault is rotational movement 360 degrees or more forward over the head, landing on the feet. Mastering the front somersault from a running start.

1.1. Lead-up exercises

A front somersault, unlike a back somersault, is physically and technically more difficult to perform, but performing it is not so scary, because the movement is forward, and it is more natural for a person. To learn this movement, you need to be able to do, and, since these elements also involve forward rotation over the head.

The following exercises, which are actually components of this element, will help you master the forward somersault.

For training, it is most convenient to use a tall stack of mats.

• Valset

You are already familiar with the element; it helped in studying, and. In the case of a somersault, it is a “jump” with a running start on two legs.

Push off the floor with one foot and jump up, helping yourself with your hands.

Land on two feet on the mats, with your feet in front of your center of gravity and your arms pointing up.

Practice until your valset is low, long and intense.

• Somersault Jump

Move a few meters away from the stack of mats and take a running start.

Place your hands on the stack of mats, group yourself and somersault onto it.

• Somersault jump without arms

Move a few meters away from the stack of mats and take a running start.

Before the obstacle, push off with one foot from the floor and jump up, raising your arms as high as possible: this will raise your center of gravity and increase your jump.

Press your chin towards yourself, group yourself and jump onto the stack of mats.

Land on top part back and perform a somersault.

Gradually reduce the stack of mats, while leaving the height of the jump and rotation established. This will allow you to land on your back after somersaulting, then on your pelvis, then on your haunches.

Common Mistakes

1. Premature placing of hands on the mat when practicing a somersault jump.

Such a mistake will not allow you to gain good height.

Before jumping, you need to raise your arms as high as possible, thereby raising the center of gravity.

2. Shift of the center of gravity during a somersault.

Such an error will not allow the gained speed to be converted into a “jump”, and you will fly far forward, the element will not work.

It is necessary to jump out after the walset from the “boat” position, i.e., ankles in front, abs tense, arms raised up and tilted slightly forward. This technique will allow you to correctly distribute the weight and perform a tall, beautiful element.

3. Weak grouping in somersault.

Such a mistake will not allow you to complete the somersault into a somersault.

The knees should be pressed well towards the shoulders immediately after takeoff.

1.2. Performing a forward somersault

When you are confident in all the components of a forward somersault, you have worked on your mistakes, then you can combine all the skills. Continue practicing on the stack of mats. When you feel control of the movements, gradually reduce it.

Take a running start and make a long and powerful valset.

Raise your center of gravity as high as possible and fly upward.

Perform a somersault in the air, while grouping tightly, pressing your knees to your shoulders.

Open up and land on two feet, with your knees slightly bent for shock absorption.

1.3. Alternative training

Just because you don't have a big stack of mats doesn't mean you can't do a front flip. For training, you can use another place where you are not afraid to fall - sand, sawdust, snow or other soft options.

Practice the somersault jump exercise. The task is to make it as high as possible, and the length of the flight should be equal to the height, then the landing will be soft. This will allow you to understand the mechanics of movement.

When everything starts to work out and you overcome fear, add a tuck to the somersault and perform a somersault.

2. Backflip

A backflip is actually a back flip while jumping.

2.1. Lead-up exercises

Mastering this element is difficult because of the fear of jumping backwards, although there is nothing difficult, it is even easier than a forward somersault. Firstly, jumping up assumes a comfortable position for starting the rotation. Secondly, when performing a backflip, having rotated 270 degrees, you can already see the floor and can put your feet or hands if you feel that you are under-twisting the somersault. The development methodology is similar.

• Somersault Jump

Stand with your back to the stack of mats, make a powerful swing with your arms up, this way you will raise your center of gravity.

Push off with both feet and jump onto the mats.

Land on your upper back, tuck your body, tuck your chin into your body, and roll backwards.

Gradually reduce the stack of mats, while leaving the height of the jump and rotation established. This will allow you to land on your knees after somersaulting, then on your haunches.

Common Mistake

1. Hands reach for the legs, and the flight is carried out with a “bomb”.

This error will prevent rotation.

The movement must begin from the knees: they are the ones that give the impulse to twist.

• Backflip from a low height

Try pushing off into a backflip from a slight elevation: this will allow you to stay in the air longer and learn how to place your feet on the floor after the rotation.

• Backflip belay

The spotter will help you learn the back somersault.

You need to belay with support and push of the athlete under the lower back and under the thigh.

The belayer should stand as close to the athlete as possible, because it will be difficult to support the weight with outstretched arms.

The belayer must stand firmly on his feet and under no circumstances kneel, because the athlete during training can fly back or forward and injure both.

2.2. Performing a backflip

When you are confident in all the components of a backflip, and you are not afraid to jump without a spotter, then you can combine all the skills. Continue practicing on the stack of mats. When you feel control of the movements, gradually reduce it.

Make a powerful swing with your arms up, this way you will raise your center of gravity and push off the floor.

Tuck yourself together and cross your knees over your shoulders.

When you see the floor, open up and land on two feet, keeping your knees slightly bent for shock absorption.

2.3. Alternative training

Just because you don't have a big stack of mats and a spotter doesn't mean you can't do a backflip. You can practice without leaving your home by laying something soft on the floor. Doing this exercise will not be scary because you will be able to see the floor and will be able to prevent a painful fall if you make a mistake.

Sit down a little, place your palm on the floor behind your back.

Leaning on your hand, try to throw your knees over your shoulders.

Then make the task more difficult. Place your hand on the floor while squatting and also throw your knees over your shoulders.

Add a jump, swing your arm back, place it on the floor and throw your knees over your shoulders.

Gradually make it more difficult. Place your elbow on the floor when crossing your legs.

And in the next lesson, Max will teach you how to do a flash gainer, or a backflip. This is truly an advanced level. See you!

Music used in the video: Mononome–"Fools Rush In".