A Reverse Fly Away, also known as a Swinging Front Flip, is a dynamic dismount performed from a horizontal bar, where the gymnast swings backwards under the bar and performs a front flip off the bar at the peak of their swing.
Performing a Reverse Fly Away is a challenging gymnastics or parkour trick that requires significant strength, timing, and aerial awareness. It's essential to learn this trick under the guidance of a qualified coach in a safe environment.
Understanding the Movement
The Reverse Fly Away is essentially a front flip performed off the bar after a backward swing. The "reverse" part often refers to the initial backward swing path under the bar before the forward rotation begins off the bar.
Key Elements:
- Strong Swing: Generating significant height and momentum through a powerful swing on the bar.
- Correct Timing: Releasing the bar at the precise moment to maximize height and rotation.
- Body Position: Maintaining a tight, controlled body shape during the swing and the flip.
- Rotation: Initiating and completing a front flip rotation before landing.
Steps to Performing a Reverse Fly Away
While variations exist, the general progression involves mastering the swing and the dismount timing.
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Develop a Strong Swing:
- Start with basic swing techniques on the bar, focusing on building amplitude.
- Learn to control your body position throughout the swing.
- Practice generating height on both the front and back swings.
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Backward Swing and Set:
- From a strong front swing, transition into a powerful backward swing under the bar.
- During the backward swing and as you rise, focus on maintaining tightness.
- According to experts, swinging out away from the bar at the wrong time can cause you to lose rotation and height.
- Ideally, to generate the necessary momentum and rotation, you should drive your heels towards the bar [and] your hips towards the bar as you reach the peak of your upward swing before release. This action helps to transfer your swing energy into upward lift and forward rotation for the flip.
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The Release:
- Release the bar at the peak of your upward, backward swing. The timing is crucial; releasing too early or too late affects your height and rotation.
- Simultaneously with the release, initiate the front flip rotation.
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The Flip:
- Tuck or pike your body tightly to increase rotational speed. Keep your head tucked and pull your knees towards your chest (for a tucked flip).
- Maintain control and awareness of your position in the air.
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The Landing:
- Spot the landing surface as you come out of the rotation.
- Extend your legs slightly before landing to absorb the impact.
- Land on your feet, bending your knees to cushion the landing.
Practice and Safety
Mastering the Reverse Fly Away requires consistent practice and conditioning.
- Prerequisites: Ensure you can perform basic bar swings, pullovers, and potentially front flips on other apparatuses (like a trampoline or floor) before attempting this trick.
- Conditioning: Build upper body strength (for swinging and holding onto the bar) and core strength (for maintaining body shape and initiating rotation).
- Spotting: Always have a qualified coach spot you when learning and practicing this skill.
- Equipment: Practice over a mat or in a foam pit to reduce the risk of injury.
Table of Key Actions
| Phase | Action | Purpose | Important Note (Ref.) |
|---|---|---|---|
| Swing Buildup | Generate amplitude through strong swings | Build momentum and height | N/A |
| Backward Swing | Swing under and up behind the bar | Position for dismount | Avoid swinging "out away from the bar" early |
| Peak of Swing | Drive heels & hips towards the bar | Generate height and rotation for the flip | Crucial for gaining rotation and height |
| Release | Let go of the bar | Begin the dismount | Timing is critical for optimal trajectory |
| Rotation | Tuck or pike body tightly | Increase rotational speed | Maintain control and awareness |
| Landing | Spot ground, extend legs, land on feet | Conclude the skill safely | Absorb impact by bending knees |
Remember, patience and perseverance are key when learning complex acrobatic skills like the Reverse Fly Away.
