Learning to do a backflip on a trampoline is an exciting goal that requires practice, proper technique, and patience. It's essential to learn in a safe environment, ideally with experienced supervision or a spotter.
Understanding the Fundamentals
Before attempting a backflip, ensure you are comfortable bouncing high on the trampoline and can control your body in the air. Many people start by practicing simpler skills like back drops and front flips or working on the tuck shape.
The Steps to a Backflip
A backflip can be broken down into several key phases: the setup, the jump, the rotation, and the landing.
Preparation and Setup
Begin by standing near the center of the trampoline. Your stance should be balanced, with feet shoulder-width apart. Your arms should be used to help generate momentum. Some people prefer to start with arms extended forward or slightly back.
The Jump
The height of your jump is crucial for giving you enough time to complete the rotation safely. You need to get significant height off the trampoline bed. It is recommended that you clear a minimum of 6 feet for an adult to complete a backflip, providing ample air time for the flip. As you jump, swing your arms powerfully upwards to help gain height and initiate the backward momentum.
In the Air: Rotation Phase
This is the dynamic part where the flip happens. Once you leave the trampoline bed and are in the air, the focus shifts to rotation.
- Generate Power: While you're in the air, push as hard as you can with your legs (though you've already left the bed, this emphasizes the powerful upward drive from the jump) and lean back and bend your knees to initiate the rotation and tuck.
- The Tuck: Bring your knees towards your chest and grab your shins or knees to create a tight ball shape. This tuck is essential for increasing rotational speed.
- Spotting: As you rotate backward, look back like you're looking into the sky to find the trampoline. Spotting helps you know where you are in the rotation and when to prepare for landing.
The Landing
As you complete the rotation and spot the trampoline coming into view, release your tuck. Extend your legs downwards, absorbing the impact by bending your knees upon contact with the trampoline bed. Aim to land on your feet, balanced and stable.
Key Considerations & Tips
- Progression: Don't rush the process. Start with mastering the basic bounce and tuck shape.
- Spotting: Having an experienced person spot you is invaluable for safety and building confidence.
- Commitment: Once you initiate the flip, you must commit to it. Hesitation in the air is dangerous.
- Over-Spinning: Initially, you might over-spin, landing on your back or bottom. This is common and is all right as you learn to control the rotation speed.
- Trampoline Safety: Always use a trampoline with safety padding and ideally an enclosure net. Only one person should be on the trampoline at a time when attempting flips.
Backflip Phases Summary
| Phase | Key Actions |
|---|---|
| Preparation | Stance, arm setup. |
| The Jump | Generate significant height (min 6 feet recommended), arm drive. |
| In the Air | Push hard, lean back, bend knees, tuck tight, look back to spot trampoline. |
| Landing | Untuck, spot trampoline, land on feet, absorb impact. |
Mastering a backflip takes practice, patience, and a focus on safety. By following the steps and practicing diligently, you can work towards achieving this exciting skill.
