A gainer is an impressive acrobatic flip performed while moving forward, rotating backward, and landing on your feet. It's a progression from basic flips and requires practice and proper technique.
Understanding the Gainer
Unlike a standing backflip, which involves jumping straight up and rotating backward, a gainer utilizes forward momentum from a run-up or jump to help initiate and complete the backward rotation. This means you travel forward through the air as you flip backward.
Important Safety Note: Learning a gainer involves significant risk. It is highly recommended to learn this skill under the guidance of a qualified coach or experienced instructor in a safe environment with appropriate padding and spotting techniques. Do not attempt this trick without proper preparation and supervision.
Prerequisites and Preparation
Before attempting a gainer, ensure you have a solid foundation in basic tumbling skills and body awareness. Relevant skills include:
- Running and jumping techniques
- Forward and backward rolls
- Cartwheels and roundoffs
- Comfort with airborne rotation (e.g., attempting simpler flips like a back tuck, if possible, though not strictly necessary to start training gainer drills)
Warm up thoroughly before practicing any flips to prepare your muscles and joints.
Step-by-Step Approach (Drills and Progression)
Learning a gainer is a gradual process focusing on breaking down the movements. Here's a common breakdown of the elements you'll work on:
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The Run-Up:
- Start with a short, controlled run. Your speed should generate forward momentum, but not be so fast that you lose control for the takeoff.
- Focus on maintaining good posture and building energy for the jump.
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The Takeoff:
- This is the critical moment where you convert forward speed into upward lift and initiate backward rotation.
- Just before your intended takeoff spot, jump up powerfully off one foot, swinging the other knee and arms upwards forcefully.
- As you leave the ground, lean back slightly but focus on getting height. The forward momentum from the run will naturally carry you forward.
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The Rotation:
- Immediately after takeoff, bring your knees towards your chest (tuck shape) or arch and then hollow (layout or pike shape for more advanced versions).
- Look over your shoulder to spot the ground coming around. This helps orient you and control the rotation.
- Tucking tightly helps you rotate faster.
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The Landing Preparation:
- As you spot the ground near the end of the flip, begin to open your body from the tuck or shape.
- Extend your legs downwards, preparing for impact.
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The Landing:
- Land on your feet, absorbing the impact by bending your knees.
- Try to land balanced and stable.
The Feeling and Progression
Learning any flip involves getting comfortable with the rotation and the feeling of being airborne. As you progress through drills and attempts, you'll notice changes in how the movement feels. As highlighted in tutorials like "HOW TO DO A GAINER!", during the learning process, you'll "take it a little step. Further. Okay I'm feeling a little more like a flip. Now." This indicates the transition from simpler jumps or drills towards the full rotational movement.
It's important to understand that a gainer isn't just a backflip while running; the takeoff mechanics are distinct. Early attempts may feel awkward or "less backflip a lot more like janky," as noted in the learning context. This is a normal part of figuring out the timing and coordination required for the trick. Patience and consistent practice are key to smoothing out the movement.
