Over the past couple of months, we’ve been taking a look at how to do some tricks on a trampoline. With the front flip and Barani flip under our belt, today we’re going to get into how to do a backflip. While still considered one of the more basic trampoline tricks, it still carries with it some risk if it is done incorrectly. We’ll be going through the step by step process of how to do a backflip, from getting started, getting used to the individual motions, and finally putting it all together for a trick that’s sure to impress. When you want a safe place to practice all of these tricks you’re learning, there’s nowhere better than Rebounderz here in Sunrise! Our trampoline park is very safe and we have a foam pit for you to softly land in when you try something crazy. Now, let’s get to flipping!
-Work With A Partner
When you are attempting a trick like a backflip, it’s always recommended to have a partner working with you. Whether they are spotting you, providing some launching momentum, helping your rotation, or just holding their arm at your back to give you some balance, they will be able to help you get more comfortable with the trick. Additionally, they will be there in case you do end up getting hurt. It’s always better to be “safer than sorry”, they always say. If you or your partner are not comfortable with being on the trampoline together, one of you can stand off to the side, ready to help if necessary.
In order to do a backflip, your body is going to need to be limber, so warming up with some jumping will help you loosen up. Because some trampolines are different than others, it’s important you get an idea of how much air you get depending on your exertion. That is because you want to get the right amount of hangtime without over-rotating. You’ll typically get the best amount of bounce when you jump in the middle of the trampoline, and it is the safest place to start. Do some tuck-jumps and straddle-jumps to get your legs ready.
After you’ve warmed up, you’re ready to start with the individual movements. The first one to do is called a backdrop. Essentially, you just jump up and fall onto your back. Once your back bounces off the trampoline, use that momentum to pop back up to your feet. When you’re comfortable with that, try doing a backdrop where instead of going forward to your feet, you throw your legs overhead for a small backward somersault. This helps you get used to the sensation of flipping backward, which can be disorienting for some people.
Now you’re going to go a bit further. To start, you’ll do a “sideways” handspring over your shoulder. This takes the backdrop and adds in more momentum. It’s not a full back handspring, so it’s a little bit less scary when you’re not comfortable with flipping. To do this, bend your arms at the elbow and think of them going over your head, which will propel you backward for a full rotation. That motion will be the foundation of the rest of the handspring. As you’re jumping, look over your shoulder. Your body follows your neck, so this will help with the rotation and let you find your landing space. At the peak of your jump, throw your body weight over your shoulder and aim to land on your hands. You don’t need to worry about landing on your feet when you’re starting out. It is perfectly fine to land on your hands and then knees as you’re getting comfortable with it.
After you’ve gotten used to the “sideways” handspring, you’re ready to move on to a regular back handspring. To do this, you’ll look up and behind you instead of over your shoulder. Other than that, it is essentially the same move. Make sure you get a good amount of air so you have enough to get all the way over. It’s important that you stay aware of how and where you’re jumping, as if you propel yourself backward instead of jumping straight up and down, you run the risk of falling off the trampoline. To avoid this, start your jump at the edge of the center to give yourself room behind you. Jump straight up and around, not backward, and you should land it without trouble. When you’re ready to land on your feet, you’ll need to add a bit of momentum from your arms when you land on your hands to finish the rotation. You’ll need to throw your abs and hips into the jump to get a fuller rotation.
-Putting It All Together
Now is the moment where you take all the separate pieces and put them together to make a great backflip. Position yourself a step or two away from the middle, to give yourself plenty of room to land. Start jumping straight up and down to build up your momentum. You want to have upward momentum and then over momentum to carry your body around. Make sure you’re looking straight back and not to the side. This will help to keep yourself aligned during the trick. You’ll use your hands to maintain your balance, but the bulk of the weight in a backflip is carried by and lands on your feet. Right now, you just need to focus on getting all the way around, so don’t worry if you don’t land on your feet right away.
Once you’re comfortable with the act of flipping over without landing on your hands, you can perfect it with landing on your feet. If at any point you aren’t feeling comfortable, go back to whichever step you are struggling with. Don’t push yourself too far and risk injury. It takes practice but we know that if you stick to it, you’ll have an awesome backflip to show off to your friends.
We’ll keep taking a closer look at how to do more tricks in the near future, but now you have the tools and knowledge to execute a great looking backflip. If you are searching for a safe place to practice your new tricks, why not come into Rebounderz in Sunrise? The safe trampoline park gives you room to test it all out, the foam pit gives you a soft place to land, and if you’re feeling particularly daring, you can try tricks off our 14-foot tall JumpXtreme Tower onto a cushy crash pad. Whether you’re an avid acrobat or a budding tumbler, you’ll have plenty to try out when you come to Rebounderz. We hope to see you soon!