Dave's Full-ON Back Flip
Tips on accomplishing the back flip
Disclaimer: Back flips should be learned by careful instruction from a professional gymnist. The tips offered here are mere advice to "think or ponder" while learning from a professional gymnist.

The Standing Back Flip:

The standing back flip is the most impressive of all. To master this is a cool thing because you can just look around... and at the appropriate time, just full-on do it! When learning this move, consider practicing these steps off a low level diving board into a pool with your instructor and always stretch out before performing any gymnastics.

1. (ON GROUND) For beginners, face the sun. That way you can see your shadow on the ground better when coming out of your back flip. (see picture below).


(Tips for getting height: a) tone up your calf muscles at the gym for "bounce" not necessarily sheer "lifting power". b) Also, talk to basketball players about the movements in their legs that get them UP to the rim. This kind-of talk and practice will help you get the height... literally, the "pop up" into the air. And finally, c) Consider asking your instructor for the "gymnist belt". It's a harness that enables two people to "spot" you on your flip so in the event you DON'T GET ENOUGH height, your "spotters" can hold the belt at the necessary level for you to land safely)

2. Jump straight up into the air using the momentum of your arms to help generate lift (if on diving board, jump up and yet 10-12 degrees TOWARD pool so that you land on water, not the diving board).

3. Tuck your legs while beginning to throw your head back.

4. As your body follows your head, begin looking for the ground below you.

5. As you see the ground, begin coming OUT of your tuck and prepare to land.

5. Land equally on both feet with knees slightly bent.

Very good. Enjoy mastering the standing back flip! Dave