Somersault under you. How to learn to do a somersault

More and more young people are becoming interested in parkour and are successfully developing flexibility, agility and other physical indicators by performing various tricks. The whole secret of how to learn how to do a backflip lies in the correct technique and regular training - if these two conditions are met, you will quickly achieve!

How to quickly learn how to do somersaults?

Don't expect to perform the trick perfectly on the first day. The more you practice, the more your body will refine the movements, and the better the somersault will be. If you regularly play sports, you can start training right away, but if not, then you need to devote a few weeks to getting in shape. It is worth jogging or cycling 3-5 times a week for 20-40 minutes, working out with dumbbells and doing leg exercises: squats, lunges, jumping from a squatting position, etc. When your body is strong, you will be able to handle any trick easier. If the main question for you is how to quickly learn how to do a back somersault, add back somersaults to your training; if you want to master a front somersault, somersault in both directions.

Only when all the muscles are toned and the legs are strong enough to push the body up to the desired height can you move on to master the trick.

How to learn to do a backflip?

The question of how to learn how to do a standing backflip requires consistency. At the beginning of any training, you need a warm-up to avoid injury. Then - repeated actions with insurance and, most importantly, with open eyes for complete control. This way you will quickly get results!

Let's consider the sequence of actions in detail:

As a warm-up, perform jumps from a crouched position, or, to begin with, from a half-squat. When jumping, straighten your body completely and stretch your arms up; when you land, group yourself back up.
The second warm-up exercise is tuck jumping: pushing off strongly from the ground with your feet, pull your knees to your chest, and lower your feet before landing.
The training itself begins with the starting position: standing, legs shoulder-width apart, knees slightly bent, arms down, arms pulled back, head slightly lowered.
With your knees bent, push up with your legs as much as possible and swing your arms up in front of you with force. In the next second, straighten up - you are turning backwards.
At this moment, you need to press your knees to your chest and group yourself, clasping them with your arms.
As soon as you see the floor, immediately begin to ungroup - this should occur at the moment when it is perpendicular to your view.
With your knees away from your chest and your legs bent, land on your toes while maintaining balance. Avoid training barefoot or straightening your legs at this stage to avoid damaging your joints.

Don't worry if you don't succeed the first time. Train regularly with the support of a friend and preferably on mats to soften a possible fall.

Instructions

Before you start learning somersaults, it is important to strengthen your body muscles. Otherwise, you can get seriously injured the first time you try to do a trick.

Train your vestibular apparatus. To do this, master a handstand and then walk on your hands. Move on to somersault training when your muscles are strong enough. Buy a sports mat, it will help avoid injuries.

Start learning the movement algorithm on the mat. Essentially, a somersault is the same, but only in the air. It’s too early to jump, first the body must remember the mechanism of performing the exercise.

To properly perform a forward roll on the mat, place your feet together, bend your knees, and squat slightly. Extend your arms forward and bend your head. Transfer your weight to your back and shoulders and roll into a smooth, smooth motion.

Perform somersaults on the mat every day, this will strengthen the vestibular system and allow you to remember the sequence of movements. During the exercises, dizziness and discomfort in the area may occur. Don’t give up training, your body will adapt in the future and the discomfort will go away.

Once the forward somersault is perfect, move on to learning somersaults. You will need several mats that need to be placed on top of each other. This will make the landing safer.

Starting position – sitting, legs extended. Pull your feet towards you, hold for 3-5 seconds, relax. Repeat 3-5 times.

Spread your legs as wide as possible. Pull your feet towards you, relax. Do it 2-3 times.

Perform slow head rotations counterclockwise and backwards. Repeat for a minute.

Extend your right arm forward, straighten your palm. Take the fingers of your right hand with your left hand and stretch them towards your body. Hold for 3-5 seconds, then relax. Repeat the same exercise with the other hand.

Straighten your arms in front of you, rotate your hands left and right. The total stretching time is 3-5 minutes.

Try doing a somersault. Run up a little, taking 4-5 steps. Push off with your feet, and at the same time make a sharp upward swing with your hands.

Bring your body up. In the air, group yourself for a somersault; to do this, pull your knees towards you and clasp them with your hands.

Roll forward, but only in the air. Try to land with your legs bent to prevent joint injuries. Stand up straight with your back straight.

It is impossible to do a somersault well the first time. Regular training will allow you to correctly shift your center of gravity and group.

Once you've mastered the forward somersault, try learning how to do this exercise backwards. It is also a "backflip". Before learning it, you need to practice a back somersault.

Squat down with your back to the mat. Tilt your head forward. Bring your knees to your chest.

Place your palms in front of you. Push off vigorously and smoothly roll onto your back.

Roll over your head. Bend your knees. Take a “crouched” position.

Practice jumping without a run-up. Swing your arms sharply and jump from your seat, pushing off with both feet. You can jump over objects.

Perform upward jumps, grouping in the air. To do this, press your knees towards your stomach.

After warming up, try doing a backflip. Take the following position: stand straight, bend your legs slightly, lean forward slightly. Lower your arms down.

Jump up, pushing off with both feet as hard as you can. Be sure to help yourself with your hands by making a sharp upward swing.

At the maximum point of the jump, throw your head back and leave it in this position until the end of the exercise. If this is not done, the balance will be disrupted.

Make the turn using your hips; it is they, not your shoulders, that allow you to do a somersault. Group yourself and begin to twist backwards.

At the highest point of the somersault, tuck your legs under you. When your chest is parallel to the ceiling, press your knees toward your chest, but not toward your chin. Otherwise, the jump speed will drop and the somersault will not work.

Lower your hands to your feet, grasping your knees or hamstrings. During the tuck, the torso may lean to the side. Most likely, this is the body's reaction to fear. Regular, persistent training will help you overcome it.

As you approach the floor, begin to straighten up; to do this, stretch your lower back and legs. Land with your legs half-bent, on your entire foot. Your arms should be parallel to the floor.

During the exercise, do not close your eyes, but look straight ahead. This will allow you to control your body position and not lose spatial orientation. If you look back in time, the tilt of the body will change, the speed of rotation will slow down, which will negatively affect the quality of the trick.

note

1. When performing a somersault, it is very important to follow safety precautions.
2. Incorrect order of performing a trick can result in severe injuries (skull, spine, joints, etc.).
3. Before a somersault, a warm-up is required to warm up the muscles.

Helpful advice

To learn how to do back and forth somersaults, you can contact a professional trainer who will provide useful recommendations and monitor the process of performing the exercises.

There are so many sensations left from watching acrobatic stunts being performed; emotions simply go beyond all limits! It's incredibly rewarding to learn how to do it yourself, and to do it at the highest level.

You will need

- mats
- Casual clothes
- backup by two people

Instructions

Jog a few kilometers every morning, followed by calisthenics exercises. Pull yourself up, stretch your legs, test your body for flexibility. Then perform jumps without bending your legs, with your legs raised up. Do this exercise for 5 minutes. Then perform jumps in which you land on one foot or the other.

Stand facing the gymnastics bench. Raise your arms, then move them back as if swinging. Bend your body and squat down. Throw your arms forward and jump onto the bench with a sharp push. Get down to the floor. Do 6-8 jumps.

Grasp the barbell with an overhand grip and place it behind your head on your shoulders. Bend your knees slightly. Arching your back, lean forward until your body is parallel to the floor. Return to the starting position. Repeat 8 times.

Stand with the platform between your feet. Do a half squat and jump onto the platform with both legs at the same time. Jump slightly and jump back to the starting position. Try not to pause between jumps and clearly control the moment of landing. Do 3-4 sets of 10-12 repetitions.

Lunge and stand on the platform with your right foot, bending your left leg at the knee. Lower your arms freely and help them maintain balance. Jump up sharply using your thigh muscles. At the top point, change legs. Now the left foot is on the platform. Without pausing, push yourself out again and change legs as you jump. Control the moment of landing, try not to jump high. Perform 4 sets of 10 jumps.

Place the dumbbell to the right of the platform at a distance of 60–70 cm. Stand sideways to the left of the platform. Jump over it by pushing off with both feet. After landing, squat down, take the dumbbell in your hand and jump back over the platform. Transfer the weight to your left hand and place it on the floor. Jump over the platform. Go back. Lift the dumbbell again and jump over the platform. Perform this exercise non-stop for 30 seconds at a fast pace. Do three sets, resting 30 seconds between sets.

Video on the topic

Extreme sports both frighten and delight a lot of people, and it is not surprising that the number of people wanting to take up such sports is not decreasing, but increasing. One of the most difficult, but spectacular and popular extreme sports is parkour - the art of overcoming urban obstacles. The tricks that parkour masters perform delight beginners, but everyone should know that the key point in any trick is landing. If you decide to study parkour and learn unusual tricks, you first need to learn how to land correctly in order to maintain your health and ensure the safety of your jumps.

Instructions

It is worth starting to work on landing technique from a low height - no more than two meters. Always jump only to the one you can visually track from your jump point. Determine exactly where you are going to land, visually imagine the landing process.

To prepare your body for a safe landing, push off the surface from which you are about to jump, pushing yourself up - this way, when you land, you will spring back and the push will be softened. As you push into a jump, pull your knees toward your chest to help you tuck yourself in and judge your landing path below.

In addition, you should land not on your full foot, but on your feet - this will also allow you to spring back. Don't forget to balance by adjusting the position of your torso in space - your arms should work harmoniously with your legs, and you need to train them as carefully and often as your ankles.

Somersault- this is one of the elements of acrobatics and the modern art of jumping - parkour. Experienced jumpers can perform different types of it: back, front and side. You can learn these techniques yourself, and then delight your friends and guests with their masterful performance.

You will need

mats or soft flooring

Instructions

The last muscle group responsible for jumping power is the calf muscles. To develop them, do calf raises. Standing on a slight elevation so that your heels do not touch the floor, rise in turn on each leg.

Also a good effect on one leg. Starting small, gradually increase the number of jumps to 100. Keep in mind that during this exercise your joints receive serious stress.

Sources:

Basketball. Slamdunk.ru

Jumping in length– a full-fledged sport, which is not as simple as it seems. Anyone can long jump, but not everyone can achieve it. jumping really serious results. In order to jump far enough, you need to regularly train, develop strength, running speed, jumping ability and agility.

Instructions

During the long jump, you gain speed by moving in the horizontal plane and then convert that force to jump in the vertical plane. In order for this to become possible, we need to develop comprehensively. First, remember what stages the long jump consists of.

The jump begins with a running start, then you push off from the ground, followed by the flight phase, followed by the landing. For the longest run-up length, it should be 30-35 m, and for 40-45 m. For the longest run-up length, you need to learn how to gain maximum speed over a short distance. Before running, take a comfortable starting position - place one foot slightly in front of the other on the reference mark.

You can also take a running start from a light walk. During the run, begin to gradually increase your speed so that it reaches its maximum by the time you push off the ground. Make sure that your body is in a vertical position during the push-off, and that the leg with which you push off from the ground is tense and bends at all joints at the same time, throwing your body upward by inertia.

Direct your swing leg forward and upward, move one arm back and the other forward and upward. Extend your swing leg at the knee and use your hands to maintain balance in flight. As you approach landing, lower your swing leg, pull your takeoff leg toward it, pull your knees toward your chest, and point your arms down and back.

Bend your knees and bring them forward as far as you can. When landing, bend your legs at the joints and slightly tilt your torso forward.

To successfully perform jumps, regularly train for short distances, measuring the result and jumping with a running start. In your training, be sure to include a general warm-up with slow and stretching, jogging, standing long jumps, which are performed in several stages with a gradual increase in distance, high jumps, running jumps, running from a low start, jogging.

Without a doubt, the most famous and popular movement is the somersault. While looking beautiful and impressive from the outside, the somersault (both forward and backward) is also one of the easiest tricks to master. In vain, many believe that learning to perform such a movement is difficult and time-consuming. In fact, mastering the trick is quite simple, and now together we will figure out the sequence and the main nuances of its implementation.

How to learn to do a front somersault

Compared to a backflip (or backflip as it is more commonly called), performing this forward trick is a much simpler and easier task for a beginner. Basically, the question of how to learn how to do a front somersault interests young guys who are interested in parkour. This trend gained quite serious popularity at the beginning of the first decade of this century, and is still very widespread both in Russia and in other countries.

Now we list the main nuances of studying this movement.

Preparation

Even though the front flip is one of the main tricks, it is still not the simplest and most basic. Therefore, before starting the practice, it is necessary to prepare properly. If you analyze this movement sequentially, you can easily see that it is a combination of a jump and a somersault. Now - sequentially and in detail:

Jumping rope. Jumping rope is a great place to start - jump often, jump for a long time, jump in a variety of ways. This will strengthen exactly those leg muscles that are used when performing somersaults. In addition, you will learn how to jump correctly - which, in fact, is not so easy. The ankle joint also develops and is at serious risk when performing the stunt.
Regular jumps. In addition to the jump rope, train to jump in place (in height), from a place and from a running forward. The correctness of the movement at the beginning of the study largely depends on how correctly and naturally you can perform the jump. At the same time, we try not only to jump further and higher, but also to land correctly. This should not be done on the heels (this can seriously “beat them off”), but softly and smoothly, on the toes.
Somersaults. If you want to know how to learn how to do a front somersault and try to perform this trick, you first need to master its second “component”. By the way, a normal forward somersault is not an easy task for an adult. A movement that seemed natural and simple to us at school will cause difficulties even a few years later. Therefore, practice the most common forward somersaults regularly and often. Pay special attention to grouping: a correctly “assembled” body will allow you to perform a somersault clearly and beautifully.
Additional muscle training. The muscles of the legs and abs (when grouping the body) take part in performing the trick. Therefore, it is recommended to perform additional exercises to develop them. This can be either work with your own weight (twisting, hanging lifts, for legs - squats, lunges), or work with “”.

Performance

Now let's look at the process of performing the trick itself. First, the main nuances:

The most important and most important nuance: the trick is quite dangerous, and if performed incorrectly, you risk not only falling painfully, but also breaking your neck. Therefore, you should not start practicing without prior preparation, or if you are not confident in yourself.
Another, no less important and serious nuance: do not be afraid . Performing the trick will not be difficult if you overcome your own fear - it is the main problem when mastering the movement.
Use a soft surface to practice. This could be a mat in the gym, a sand pit in the schoolyard, or even a mattress (if you decide to practice somersaults at home). This will allow you to avoid a painful fall on your back (if you don’t complete the flip) or an incorrect and hard landing on your heels.
Start your attempts either with a running start or from a hill (a curb, a wheel dug into the ground in a schoolyard, a fence). Moreover, the first option is much safer - inertia will allow you to more easily complete the trick and land on your feet, while somersaulting from a hill with inexperience will often lead to injury (if you don’t jump far enough forward and get caught on a fence or wheel).

Well, now let’s describe the correct sequence of movements:

We take a short run. Of course, you don’t need to run a hundred meters to do a somersault – 5-10 steps will be enough.
We perform the jump with two legs, with the arms either “looking” up (an additional swing of the arms downwards will help give a little inertia to the movement) or pressed against the body.
Having pushed off the surface as hard as possible, we simultaneously begin to twist the body (group) and perform the somersault itself (i.e., a forward somersault).
We try to land smoothly and softly, on our toes, slightly bending our knees. At the same time, beginners often fall forward due to inertia - so be prepared for this and put your hands forward.

There is nothing complicated about the movement - the main problem is fear. Having overcome it, you will certainly cope with the task - maybe not the first time. Having mastered the running somersault and “accustomed” the body to the correct movements, you can begin to complicate the trick: perform it from a place forward, on the spot, include it in combinations (if you are into parkour).

How to learn to do a backflip

But this trick is much more difficult to master. If almost every athlete can perform a forward somersault without any problems (with a small number of attempts), then it will not be possible to master the backward movement on the fly. If you want to know how to learn how to do a back somersault, first you should master a front somersault, and in general, be in good physical shape.

Preparation

In fact, preparation for movement is only partially different from the sequence described above. The first two points are identical, so we will only examine the existing differences:

Back somersault. Everything is the same, only, of course, we train the back somersault.
Additional muscle training. In addition to the leg and abdominal muscles, pay attention to the spinal extensor muscles. and - here are the main exercises for this muscle group.

Performance

If you want to figure out how to learn how to do a backflip, remember the tips given above - in this case they are just as relevant and applicable. The only caveat is that, of course, you won’t be able to perform the trick from a running start. You should start your practice from a slight elevation. At the same time, pay special attention to jumping not only up, but also back - so as not to catch your feet on a hill when landing.

The sequence, of course, is also practically the same, with the only difference being that you will have to rotate backwards rather than forwards.

These elements will also be useful in -e.

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 study for a long time and thoroughly consolidate your skills, you can avoid injuries 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 into 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 group, 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 for diving, but if this is not a special sport, it is better not to do this, since 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.

The backflip is one of the most common gymnastic exercises. It requires special skills from the athlete. If the movement is performed incorrectly, the athlete may be injured. You can perform the exercise on any convenient surface. You won't need additional sports equipment.

During movement, the athlete uses the calf muscles, as well as the quadriceps. The buttocks receive additional load. In this article we will tell you how to learn how to do a backflip and talk about preparatory exercises.

General information about preparation

Mastering this type of jumping without prior training is dangerous. This is especially dangerous for athletes who are just athletes and whose flexibility is not yet very developed. But if since childhood you have been thinking about how to learn how to do a backflip, and dreamed of performing this trick to the envy of your friends, then you need to try.

Jump rope

Preliminary leg training is mandatory. Start every day with a jump rope in your hands. Gradually increase the frequency and height of your jumps - this will develop agility.

Long jump

Long jumps from a place and a run, as well as high jumps with arms outstretched, will be useful for developing agility.

Back somersaults

Constantly do backflips, because this is the main exercise that will help you learn how to group correctly. You will then need to perform it in the air. You can tumble on sports mats or on any suitable surface.

Landing

You also need to learn how to land correctly on the ground with your feet and group correctly in the air. To do this, first try jumping from a height, grouping in the air. Don't forget to lay mats over the landing area.

Trampolines

You can also learn how to do backflips on trampolines. At the initial stage of training, choose a trampoline with special safety belts. This way you can learn to group in the air without fear of injury.

Even at home, you need to learn how to do a backflip only with a partner, or even better, with an experienced trainer, since this is a very traumatic and risky trick. Of course, you can try to do this yourself, but we warn you right away - it is quite difficult, primarily due to the presence of fear of jumping back.

How to do a backflip?

The backflip exercise is considered technically difficult. If you still decide to master this trick yourself, then first carefully study the text below, which describes the technique of performing the exercise. This technique is suitable both for learning how to do backflips at home and for learning on a trampoline.

Before doing a backflip, be sure to warm up the ligaments and muscles and perform stretching exercises. After that, follow this algorithm of movements:

Place your feet shoulder-width apart and bend them slightly. Focus your gaze on one point. Keep your head straight.

Push off the ground and swing your arms at the same time.
Jump up high. Immediately group yourself and tuck your legs under you, wrapping your arms around them.
Do a somersault in the air.
As you land on the ground, begin to straighten up.
Land on your entire foot, but your knees should not be straight.

Be prepared for the fact that at first nothing will work out for you. It is very important to overcome your fear. In order to protect yourself, exercise on trampolines, sand, special mats that soften your fall, or jump into the water. Practice in pairs with an experienced mentor. Thus, it will help correct technical shortcomings, as well as tell you in more detail about the specifics of the exercise.

We also recommend watching how to do a backflip in the instructional video. But don’t forget, no matter how much you watch the video, it’s still better to train with an experienced mentor who can evaluate your jump technique from the outside. You cannot do this on your own under any circumstances!

Training complexes for crossfit

The backflip is great for intense training and requires special technical skills from the athlete. You can perform it in combination with various strength movements. The combination + somersault is very popular among experienced athletes.

The number of repetitions in the exercise should be individual for each athlete. Focus on the movements, and also monitor the condition of your body. If you feel dizzy or nauseous, it is better to avoid performing a backflip.

Thanks to regular training, you will not only learn a spectacular gymnastic element, but also increase body flexibility and leg strength.