Learning to do a backflip on a trampoline involves mastering a series of progressive steps, focusing on building comfort and control with backward rotation.
Mastering this skill typically requires patience, practice, and prioritizing safety. A fundamental drill involves getting comfortable going onto your back and continuing the rotation.
Building Blocks for a Backflip
Before attempting a backflip, ensure you are comfortable with basic trampoline skills, including:
- Controlled Bouncing: Maintaining balance and height.
- Seat Drops: Landing safely on your seat.
- Back Drops: Landing safely on your back. This is a crucial prerequisite.
- Front Flips (Optional but helpful): Practicing forward rotation can help with spatial awareness.
The Key Rotation Drill
A significant step highlighted in learning how to backflip is practicing the rotation from a back drop. As noted in resources covering this technique, a key method is to:
- Bounce to your back.
- Pull your feet over your head.
This drill, where you "bounce to your back, pull your feet over your head," is described as "essentially a backflip but with a bounce in between," and it's considered a "first big step" to getting a backflip because it helps you get "super comfortable" with the feeling of going backward and rotating your legs over your head.
This intermediate step helps you develop the necessary momentum and body control for the full flip without the added complexity of starting from your feet.
Progressing to the Full Backflip
Once you are highly comfortable and consistent with the back drop rotation drill, you can begin to integrate the bounce from your feet:
- Develop Height: Get a good, controlled bounce.
- Initiate the Flip: As you reach the peak of your bounce, jump backward slightly.
- Tuck Tightly: Bring your knees to your chest and grab your shins. A tight tuck increases rotation speed.
- Spot Your Landing: Keep your eyes open and look for the trampoline bed during the rotation.
- Open Up: As you complete the rotation and see the trampoline below you, open out of the tuck position to prepare for landing.
- Land Safely: Land on your feet, bending your knees to absorb the impact.
Safety First
Attempting a backflip can be dangerous without proper precautions. Always:
- Use a trampoline with a safety net.
- Ensure there is ample space around the trampoline.
- Have a spotter, especially when first learning. A spotter can provide support and guidance.
- Start with lower bounces and gradually increase height as your confidence and technique improve.
- Do not attempt if you are tired or unfocused.
| Progression Step | Goal |
|---|---|
| Back Drop | Comfortable landing on back |
| Back Drop & Pull Over | Rotate feet over head from back |
| Low Bounce Backflip | Complete rotation from feet with spotting |
| Higher Bounce Backflip | Execute full flip with good technique |
Mastering the "bounce to your back, pull your feet over your head" drill is a critical component in building the foundation and confidence needed to execute a backflip safely on a trampoline.
