How to learn how to do flips yourself at home.

Posted by June 16, 2020

How to learn how to do flips yourself at home


(Salto – Jump): A spin in the air with a complete turn over your head and landing on your feet. The acrobatic technique, which seems incredibly difficult to perform, available only to circus performers or Jackie Chan (although the latter is already heavy), is not so much complicated as spectacular.

Another famous name (some dictionaries mark it as outdated) is “salto mortale” or “leap to death”. It sounds scary, but if you follow all the rules, there’s no more risk here than when you’re spinning on a bar or cycling. This naming is largely a tribute to the circus tradition of attracting the audience’s attention to a nerve tickling number. For an untrained person, it is naturally dangerous. It’s better to take the name seriously first.

In fact, it is one of the most common elements of parterre acrobatics and gymnastics. Thanks to its relatively easy execution, its basics can be understood by yourself, at home. True, these “home conditions” must be well prepared. So it is highly recommended to study the element in a gym or an outdoor area.

Types of flip
Complex figures performed by real acrobats, such as pirouettes, double flips, straightened turns, etc., will not be considered here. All this requires professional gymnastics training.

We are talking about three types of single somersaults through the head at 360 degrees, in a group, on a flat surface: forward, back, sideways flips.

You can’t learn to perform air tricks without good physical data. One of the prerequisites for any type of flip is muscle training, specifically: strengthening the groups of calf muscle and quadriceps. This will help to avoid injuries and make study less time-consuming and painful. Daily exercises with rope, squats, rolls, long jumps – both from a place and from a run will help. In such exercises there is a high probability of pulling the ankle muscles. To reduce the likelihood of stretching, it is better to exercise on soft ground or sand. You can jump in water. Plus – you will need exercises to develop the flexibility of the spine (such as “bridge”), as well as the development of the neck and wrists.

How and where to train
Start the trick either on the softened ground or in the gymnasium, using mats. Trampolines with safety belts will also do. All this will cushion the blows in the falls, which at first will be necessary. That’s why it’s more logical to study in the gym, and to work out lessons in the air.

Specialized sports grounds, among other things, have the advantage of additional insurance – the environment of people who are ready to help. If a personal trainer is present, even better.

The help of a qualified coach will help to minimize falls and time for proper mastering of the acrobatic figure. However, if you allocate a suitable place at home, use a few soft blankets, mattresses, you can achieve results. In this case, there should certainly be someone with whom you can learn together. Practice shows – the effectiveness of classes in pairs or in the team significantly increased, better to see the mistakes, less danger of harm to themselves.

How to learn how to do flips yourself at home

Front flip

The basic type of air coup from which to begin before moving on to complex types. You must learn to prepare:

  1. Squatting or standing position.
  2. Jumping up with arms outstretched in front of you.

A clear jump to a height is the basis that allows you to make an error-free revolution in the air, both forward and backward. The height of the jump is important.

The technique of the trick:

  1. Shoulder-width legs, knee joints are bent. The eyes do not move away from the selected point.
  2. Squat, powerful repulsion from the surface, waving your hands.
  3. Grouping for tumbling with knees pressed against the body.
  4. Turn forwards.
  5. Straightening.
  6. Full foot landing with half-bent knees. (This is necessary to avoid joint injuries).

Side flip

Somehow it’s even easier to do than a flip forward. It’s recommended to be done from a run. They learn it first:

  1. Sideways surface rolls.
  2. Side rolls. It is made by pushing off a wall with one foot, and the second foot produces a fly, which turns a flip into an airy one. You should put at least five mats in the training. When the side somersault is mastered, four mats are removed and space is created for the flight phase.


  1. Face and chest look forward.
  2. Run, roll the jogging foot from heel to toe.
  3. Sharp jump with movement of hands, one hand should move forward, the other – down and backward, increasing the rotation. The body must be grouped as soon as it’s off the floor.
  4. A right foot swing, at the end of which it should bend slightly in the knee.
  5. The exit phase in which the swing leg is straightened first, then the push leg. Thus, the landing on the fly-leg takes place first.


This species is considered the most complex and dangerous of the three. Specialists say that the main skill in this exercise is the ability to correctly group. The preparation for the trick consists of two exercises, which will have to be sharpened to automatism:

  1. Leaping to a height with a wave of arms.
  2. Throw back on a suitable surface without deviation.

At the initial mastering of the trick, it is better to have two assistants on the safety net: one holds the lumbar when turning over, the other directs the legs when landing.

Important: Never look away when performing the trick. The slightest movement from the point of focus can bring down the trajectory of the movement you are making. This can result in injury. The concentration of the gaze at one point must be maintained until a revolution.

The steps of execution:

  1. Legs on the width of shoulders, slightly bent. The eye concentrates on one point. Chin holding steady.
  2. Pushing off the ground with simultaneous swinging of arms forward.
  3. High jump up with immediate grouping. Legs bend underneath, shins wrapped around arms (It is important to pull legs to the body, not vice versa).
  4. Wheel back.
  5. The beginning of straightening.
  6. Full foot landing. Knees must not be straightened.

Not enough descriptions or video to be sure. Only practice will help make the seemingly dizzying trick simple and familiar. The most difficult thing at first is to overcome the fear of such jumps. From the first time to land on your feet, most likely it will not work, so you need knee shields.

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