How to learn to do a somersault? We master the technique of performing somersaults How to learn how to do somersaults at home

Front flip- a basic element, after training, which will open up new opportunities for you. After it, you will be able to learn more complex and attractive tricks and elements. The main thing for learning is to remember a few rules and then everything will work out. Not the first time, of course, but it will still work out.

Technique. How to do a forward somersault?

In any acrobatic stunt, you should pay attention to the technique that helps you do the trick with the least amount of effort and get a good result.

1. Learn to perform a running front somersault. Thus, with the help of inertia, your push will be stronger.

2. After acceleration, jump onto one or two legs and jump forward as high as possible. VERY IMPORTANT! The jump should be done not from the heels, but from the toes. The landing should also be on your toes.

3. During the jump, group yourself - tuck your knees to your chest, grabbing your hands with your hands. To learn how to group correctly, thoroughly .

4. When landing, your knees should be bent to ensure a soft and relaxed landing.

For your safety, it is better to conduct exercises on the sand.

VIDEO. How to learn to do a forward somersault?

Learning to do a somersault is not an easy task. This requires good physical preparation and many hours of training. But for those who are determined, you can speed up the process and set yourself up for victory.

How to learn to do a forward somersault

How to do a somersault correctly:

You need to stand on a flat surface, feet shoulder-width apart. First, learn how to make a “spring” on the floor.
Push off the floor not with your toes, but with your heels - try to make the biggest jump over a decent distance.
When you master this exercise, you can move on to the most important thing.
You need to train constantly, you can also jump rope for half an hour a day to strengthen your leg muscles.
Take care in advance about what surface you will land on, because it is difficult to land on your feet the first time. In order not to harm yourself, we recommend getting a soft mat or training in the gym on special mats.
It is also important to learn how to group correctly - you sharply push off your heels from the floor, now you need to form into a fetal position - tuck your head under you, cross your arms on your chest, tuck your legs.
A few seconds are allotted for grouping in a jump: push off, group, tilt the body forward, flip, ungroup, stand on your feet. You need to land on your toes!
Here is a simple algorithm for your actions. Practice and you will definitely succeed!

How to learn to do somersaults - training with an assistant

The idea of learning how to do a somersault is a good one, but you need to understand that it is very dangerous, so for a beginner it is advisable to invite an assistant to the first training sessions. If, after hard training, you manage to do a front somersault, then you can master a more complex gymnastic technique - learn how to do a back somersault. Physical preparation is excellent, there are concepts of how to group, how to push off correctly and at what height - all this is already familiar.

Learning to do somersaults with an assistant:

warming up and jumping on the spot. Warm-up with a skipping rope. You need to learn to jump high and very fast. The head must be level during each jump, and the jump itself is performed strictly vertically, the body does not lean back;
somersault back and forth. It is important to accustom the vestibular apparatus to the fact that you will have to group and move the body not only forward, but also backward. This prepares the body to perform front and back somersaults. And it’s best to start doing somersaults on something soft, such as a bed or a soft mattress on the floor;
learn to do the “bridge” exercise from a standing position on the floor;
Now that you have mastered these exercises, you can start trying to do a forward or backward rollover. If you want to learn how to do a backflip, then ask your friends to back you up;
how to do a somersault with helpers: one friend stands on one side, the second on the other side. Both friends place one hand on the lower back, the other under the thigh. This is to help you roll over correctly;
you need to jump, your friends will help you lean back, you just need to raise your arms up above your head;
Now you need to trust your friends - and they, in turn, will throw your legs over your head. This way you gradually get used to the new position (head down) and new movements;
After you have mastered the backward movement well with your helper friends, you can gradually try to do some movement on your own. For example, push off with your feet, help yourself roll over without arms. Let your friends back you up at first.

try to focus your gaze on one object. Under no circumstances should you look at the floor. Do not close your eyes while jumping;
in order not to lose balance, the head is kept straight, and the gaze is focused and one cannot be distracted to the sides;
basic stance: feet shoulder-width apart, back straight, arms straight above your head;
ideal if your assistant is a person with excellent physical fitness and knows how to do a somersault;
jumping surface: soft - it could be a trampoline. Then it is easiest to control the force of the push;
on a hard surface: asphalt, concrete slab, learning to do somersaults is prohibited;
squat down a little - legs slightly bent at the knees - push from the floor, jump up, then the body moves back;
you need to jump up, and not back, so as not to lose your center of gravity. This is the main mistake many beginners make;
You need to land on your entire foot, with your knees bent.

It is important

Think about what is more important to you - your own health or learning how to do somersaults by any means.

Warnings:

There should be no obstructions in the place where you train. There should be enough space for a good jump and swing of the arms.
You must learn to do backflips with helpers. And never by yourself. This can injure your back and cervical vertebrae.
If you want to do a somersault from a springboard, you need to stand on the very edge so as not to hit the board with your head during the jump.
In order to master this exercise, you need to practice such simple gymnastic elements as a back flip, bridge, cartwheel and side flip.

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 to learning how to do a backflip lies in the correct technique and regular training - if these two conditions are met, you will quickly achieve it!

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.

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, 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.

Surely, since childhood, each of us has admired such a film actor as Jackie Chan, who in every film with his participation simply amazes with his incredibly impressive performance of acrobatic stunts, including doing the well-known somersault. Most film lovers, watching films of this kind, asked the question: “How to learn how to do a somersault?”, because any person always tries to impress his friends by demonstrating his excellent physical fitness.

Therefore, today we propose to get acquainted with the rules for performing such acrobatic tricks as back, side and front somersaults. Moreover, the basics of this trick can be mastered by practicing even at home. How to learn to do a backflip? Is it possible to teach how to do a forward somersault in the air in one day? We will try to answer these and other questions today.

It turns out that today there are several main types of air somersaults:

front;
rear;
lateral (from the wall);
pirouette;
wall flip;
double.

There is no doubt that quickly learning to perform aerial somersaults without minimal physical training is extremely difficult. To perform a somersault, no matter the front or the back, it is very important to train the muscle groups on the legs, so you can avoid injury.

This suggests that before you do this trick forward or backward, you should prepare your legs. Daily training will help you with this, which may include jumping rope, all kinds of squats, and somersaults. Exercises should be carried out on the ground, as this reduces the likelihood of straining the ankle muscles, which play an important role during an acrobatic exercise of this kind.

No matter how much you would like, you won’t be able to quickly master such a complex trick, and it doesn’t matter whether you work out at home or work in the gym, so be patient and improve your physical fitness.

How and where should training take place?

The first training should take place either on soft ground, or in the gym, where you can find special gymnastic mats that will reduce the impact of falls.

The advantages of specialized institutions also include the possibility of additional insurance and assistance, which can be a personal trainer. A qualified specialist will tell, show and teach you how to do this trick with minimal falls on your part.

But, despite this, you can train at home, setting aside a place and a couple of soft blankets or mattresses for this. You can also find, so to speak, a “brother,” that is, a person who is also not averse to learning how to perform this acrobatic element. As practice shows, studying in a group is much easier and more effective. Firstly, there is the possibility of a safety net, and secondly, you can clearly see all the mistakes and take them into account when performing, for example, a forward somersault.

How to do a backflip correctly?

In order to learn this trick, you need to perfect two exercises:

An accurate back somersault without any deviation.
Jumping to a height.

Most qualified specialists claim that only through proper grouping can one learn to perform this acrobatic exercise. At the first stage, it is extremely important to practice accompanied by a partner who can support you while performing the movements.

If you are learning this trick for the first time, it is better to enlist the help of several people, one of whom will hold your lower back while performing the flip, and the other will guide your legs correctly, ensuring a clear landing.

Important tip! While performing this exercise, it is extremely important not to look away to the side, as this can lead to injury. Concentrate your attention on one point and stick to it until the flip.

Back flip technique

We stand exactly next to the wall. Now we push off from the floor surface, straighten our torso, and then press our knees to our chest. You need to prepare for the fact that you won't be able to land on your feet the first few times, so prepare your knees for this by wearing knee pads.

How to do a front somersault correctly?

Practicing the forward aerial somersault is a basic acrobatic exercise, after which you can move on to more serious tricks.

Before performing a forward somersault, you need to learn how to do clear somersaults forward (from a squatting position and from a standing position) and jumping up with your arms extended forward. And only when all these exercises seem very simple and easy to you, you can safely proceed to the trick itself.

Execution technique

We stand straight next to the wall. We jump out with straight arms, move our legs a little further than our body, and then perform a flip. During this, the buttocks should be raised as high as possible, and the legs should be bent at the knee joint. Now we group ourselves, pull our knees towards our shoulders and try to land on the balls of our feet, slightly bending our legs at the knee joint.

To perform a clearer and smoother trick, you need to clasp your knees with your hands during a somersault.

How to properly train a side air somersault?

How to learn to do an Arabian somersault? This question is asked by those people who want to master the technique of performing a side somersault in flight.

Before you learn how to do this kind of somersault, you need to master several basic exercises:

side somersault, which is best done from the wall, landing on at least five mats;
side flip with a preliminary take-off from the opposite wall.

Technique for performing a side somersault in the air

We combine the two above exercises, but at the same time leave only one mat on the floor, due to which the flight phase occurs.

We hope that our tips will help you master this trick. We sincerely wish you success in all your endeavors!

Performing a deft jump with a back or forward flip - a somersault - is not an easy task. This acrobatic trick requires good physical fitness and a lot of hard training. The child learns new skills faster. You can watch with admiration how athletic children easily perform somersaults and cartwheels and demonstrate excellent stretching. Of course, any girl or boy attending a gymnastics section will do a somersault. Another question is an adult who is very tormented by the question of how to learn how to do an acrobatic somersault. Well, as they say: “If there is a desire”!

We recommend reading: and

To hone the skill of performing somersaults, it is not at all necessary to seek help from a professional trainer. If a person is physically developed and there are no contraindications for health reasons, nothing prevents him from learning how to do somersaults on his own with the help of our tips and training videos.

Before proceeding directly to learning the somersault itself, it is necessary to first prepare the whole body. After all, an unathletic and sedentary person is unlikely to be able to perform a trick of this kind.

The lower part of the body should be especially strong - so it’s worth starting to master the technique of lunges now. Then add a daily light jog, jumping rope, standing long jump and running jump to your schedule. By giving the body physical activity on a regular basis, it will have no choice but to respond positively to a person’s new habits. You will see: literally after a week of training, endurance will improve and strength indicators will increase.

Jump Features

Somersaults are an exercise that needs to be brought to automaticity if you plan to learn how to do somersaults at home. After all, the exercises are very similar, only one is done on the floor, and the other in the air.

You will also have to remember school long jumps: jump from your toes, springing your heels, and landing softly. Whether you're training for a backflip or you're interested in learning how to do just a frontflip, landing softly is important.

How to do a forward somersault

It is necessary to begin your acquaintance with “air flights” with this type of somersault - it is the main one. First of all, we practice somersault technique:

We squat down, legs together, back straight;
We press our head to our chest, bring our arms forward;
We push off with effort from the floor and do a somersault.

It is best to learn how to do a running somersault, so due to inertia the push will be stronger. The jump up after acceleration must be done as high as possible.

The jump can be done on two feet at once or on one - whichever is more convenient, the main thing is that not the whole foot and not the heels are involved - the push is done from the toes and the landing is the same. When you make a jump, a tuck should occur similar to a somersault - the knees are pressed to the chest and captured by the legs.

If you have already mastered this technique, you yourself can tell and show how to learn how to do a front somersault, it’s time to train more complex variations of the exercise.

How to do a backflip

In order to quickly learn how to do a backflip, you need to perfect somersaults in the opposite direction until they become automatic:

Squat down and press your chin to your chest;
Push off and do a somersault, clasping your knees with your hands;
At the end, catch your balance in time.

A back flip must be done from a hill, so teenagers who love extreme sports can definitely answer the question of how to learn how to do a back flip. In this regard, the best time of year for training will be a snowy winter: when you can jump into the snow without much danger.

A backflip is a 360 degree flip of the body in the air, so a person must know how to quickly group themselves and land softly after a jump.

To technically correctly perform a back somersault, you need “experience” of training and a clear knowledge of the instructions. When jumping, you need to swing your arms, bend your legs at the knees and jump up as much as possible. The turn can be done using the hips and with maximum muscle tension. The legs bend during the jump, and when landing on the ground, they straighten. But you cannot complete the exercise with straight legs - there should be a slight bend in the knees. And unlike a front somersault, the landing is performed on the entire foot.

How to do a side somersault

If you want to learn how to do the famous Arabian somersault, you need to carefully master the technique of somersaults in the air. They are best performed by pushing off from a wall and landing on a soft surface. The push is carried out with one leg, while the second leg swings, which allows you to jump in the air.

The back flip - cork - has the same technique as the Arabian somersault.

Training place

Ideally, training should take place in a spacious gym with gymnastic mats and under the guidance of an instructor. But if this is not possible, lay out more mattresses and blankets at home and exercise.

It is important not to forget that good physical shape is like a foundation, without which you cannot even try to perform tricks. To make the exercise easier, start doing wall flips, then front and back flips. Having brought the technique to automaticity, then you will be able to deftly demonstrate good preparation, beautiful somersaults in the air and cork of any complexity on the street!

What do you associate the concept of “acrobatics” with? Don't talk about role-playing games, where this skill determines how far you jump and from what height you fall. Most people stubbornly associate acrobatics with such a concept as a somersault, that is, such a deft jump with a back or forward flip (as you like). Anyone who at least once watched Teenage Mutant Ninja Turtles or Hong Kong action films as a child will understand us.

Learning this without preparation is dangerous. This is especially dangerous for those who have never exercised at least in a rocking chair in their lives. But if you really want it, then it’s worth a try. Be sure to train your legs - start your day with a jump rope: a good “run-up and jump” is the guarantee that you will not break your neck and jaw, so prepare yourself mentally. Put down mats or blankets and tumble on them - this will help you develop flexibility. The tuck exercise, which is vital to learn, will help you answer the question of how to learn how to do a backflip. At first, it is advisable to jump from a hill, just don’t forget to lay down mats.

You need to start with this type of somersault; it is basic in nature. Only after this can you move on to more difficult elements. Remember that you need to jump not from your heels, but from your toes - as expected, spring your heels as if you were 15 again and taking the long jump at school in a physical education lesson. The most important thing about learning how to do a front somersault is not to hit the floor with your heels - you need to land softly.

There are common points for backflips and frontflips. Of course, to an unenlightened person they may seem almost identical, but this is absolutely not true: they are completely different. Let's look at the similarities between these two types of somersaults. In both types of somersaults, landing softly is vital. Torsion is also a very important point in our lesson on how to learn how to do a somersault yourself, and the reason for this is the simplest - it helps to group and do everything as deftly as possible.

A very important point in performing somersaults is leg training. We wrote about this above. We talked about how useful it is to jump rope - so, you need to try a variety of types of jumps, gradually increasing the height of the jump. Jump, run, pump up your abs (this really helps in moving your legs where you need them), do flexibility exercises - here are our tips for you. A very good exercise for those who want to know how to learn how to do somersaults themselves is jumping with straight outstretched arms. How to do it? We'll tell you. You stand up straight, bend your knees - just like you did in school in physical education lessons when you wanted to pass the long jump, and jump up with straight arms, trying to drag your body along with them. Land on your toes, spring, bounce and land well - this will help you develop leg strength. Pay special attention to the softness and smoothness of the landing; it is advisable to do this under supervision: the technique should be corrected by knowledgeable people.

If suddenly you don’t have a good training room with mats or a soft Ikea mattress with a blanket at hand, then we recommend that you either give up on this thankless task (it’s very easy to break your neck without protection), or find yourself a pit with sand, for example, in many stadiums there is such joy. Of course, you will have to wash your hair much more often, but how passionate are you about learning how to do somersaults yourself without spending money? Remember to jump and the need to land softly on both feet.

But seriously, dude, this is very dangerous, really dangerous! Do all these joys under the supervision of a trainer, everyone can watch videos on YouTube, the only trouble is that you don’t see yourself from the outside, and in general you treat yourself very subjectively. If you have never played sports, never done acrobatics and did not know how to do a cartwheel as a child, think a few times before you start learning how to learn how to do a somersault yourself, because it is best to do a somersault under the guidance of a competent person who will support and understand. So quit this harmful business and go do something serious under the guidance and supervision of a coach.

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.

Of course, the best option is to 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 ones and those complicated by 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 a push 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 land safely 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 comfortable 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.

When you master this technique perfectly, you can move on to more complex jumping options. 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 could 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 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 the muscles and joints well.

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

1. Forward somersault

A forward somersault is a rotational movement of 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 your upper back and roll into 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.

Practice a two-legged running “jump” onto a stack of mats. This . This should be the fastest part of the run-up when learning the front flip.

Practice doing a somersault jump on a stack of mats. Before jumping, raise your arms as high as possible and push well with your legs.

In a somersault, press your legs tightly to your shoulders and your chin to your body.

Try doing a somersault jump without arms.

Gradually reduce the stack of mats, while leaving the height of the jump and rotation established.

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

Ask a friend to back you up when practicing your back somersault. You need to belay with support and push of the athlete under the lower back and under the thigh.

A forward somersault consists of: a run-up, a long and powerful valset, a flight to the top, a somersault in the air, and a landing on two legs.

A backflip is: flying up after a jump, somersaulting backwards in the air, landing on two 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".

Excellent sports form is an undeniable reason for pride. Imagine how impressive you will be if you can do a somersault! After a spectacular jump, a flurry of applause awaits you. How to learn to do somersaults? Before you try this trick, make sure you can do it. You need to regularly perform exercises that will help strengthen your muscles. Do push-ups, squats, pump your body. You need to have developed muscles in your arms and legs. Pull-ups and running will undoubtedly help with this.

To learn how to do a somersault correctly, you must follow these recommendations:

You need to practice the coup on a special mat.
Buy comfortable, loose clothing and comfortable shoes with flexible soles.
You need to practice jumping while pulling your knees to your chest.
To learn how to do a somersault, you first need to get good at doing regular somersaults forward and backward, while grouping yourself correctly. Somersaults are based on the same movements as somersaults, only they have to be done “in flight.” The somersault must be performed correctly. You need to stand in front of the mattress, bend your knees, press your chin to your chest, put your arms forward, and do a somersault. Perform the exercise smoothly, do not fall on your side, roll over your back, stand on two legs in the starting position.
Having mastered somersaults, try doing a somersault, using mats or blankets for protection.
You need to start mastering the back somersault from a hill, not forgetting to group yourself.
To learn how to do a somersault, the most important thing is to overcome yourself, your own fear of falling or failure.

How to learn to do a forward somersault

If you have learned how to do a somersault, you can start doing somersaults. First you need to learn how to do a forward somersault. What is it? A powerful jerk to the mat, a strong push from the floor with both legs, a forward somersault, landing on two legs.

To properly learn how to do a forward somersault, you need to perform the following technique:

A large enough space is needed to allow for a running start.
You need to start the exercise with a jump. You need to wave your arms and point your body forward. At the moment of the push, lower your arms and twist.
During the flight, group yourself, pull your knees to your shoulders, and grab them with your hands. In a tuck, you need to press your chin to your chest, spread your knees to the sides so as not to accidentally damage your face with them during landing.
It is necessary to ensure that the knees are slightly bent, otherwise the joints can be damaged.
Try to land on your feet.

How to learn to do a backflip

Once you have learned how to do a forward somersault, don't stop there, start learning how to do a back somersault.

You need to use the following instructions:

You need to practice, do preparatory exercises. Crouch down a little and jump, straightening your body and stretching your arms up. Tuck jump: after the push, press your knees to your shoulders, lower your legs before landing.
It is necessary to take the starting position. Feet should be placed shoulder-width apart and slightly bent at the knees. Lower your arms and move them back a little.
Push off strongly from the floor, make a powerful swing of your arms upward, while straightening your body. Press your knees to your chest.
Send your body back with a strong push.
You should control your body position and not close your eyes.
As soon as the floor is perpendicular to the direct view, begin ungrouping.
Push your legs away from your chest and land on your toes, while maintaining your balance. Do not land on straightened legs to avoid damaging your joints.

The somersault is a difficult exercise and it is almost impossible to do it the first time. If you train a lot and persistently, shift your center of gravity, and group correctly, you will learn how to do a somersault beautifully and technically.