High Performance Wushu Training Forums

[deltaforce]

Hi!

Does anyone here have any tips to performing a backflip?
I've done it a couple of times aprox 2-3 m above the ground, but this isn't even close to do it on the ground... Any tips?
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"Pain is an illusion, quitting is forever"

[Selene]

Put one foot in front of the other. This is your starting position and it will give you a sense of balance.

Bring your back foot together with your front foot and swing your arms forward.

Bend your knees Pretend like you are trying to sit in a chair so you can build potential energy for your flip.

Jump straight up. Even though it may be tempting to jump backward, you will just lose height.

Tuck your legs into your chest and flip backwards

Land your jump. As you come close to the end of your flip, extend your lower back. Then, at the instant your feet touch the ground, bend your knees again to minimize the possibility of falling over.

Be careful and have fun it takes practice so don't be discouraged if you can't do it the first time.



Tips:
Aside from physical conditioning, fear is usually the greatest roadblock for new back flippers. It is not a natural move and makes your body, neck and head feel vulnerable. Visualization and adequate training are the best tools for overcoming fear.

You need to be able to confidently perform simple moves such as a forward roll, backwards roll, handstand, cartwheel, round-off, front walkover, back walkover, and back handspring before attempting the back-flip. These skills provide you with the strength and balance needed to perform a back-flip.

If you find yourself over-rotating, lean your shoulders forward.

Be sure to set high and tuck fast(grab your knees tight like a cannonball) with your chin up for maximum rotation speed and time.

Consider trying this on a diving board at the pool before you do it on the hard ground. If you do this, however, make sure you are not going to hit your head on the diving board and that the pool is of proper depth. Water may be more forgiving than concrete when you are conscious but a head injury can easily cause you to pass out and drown.
Prepare for your jump by "digging down."

When digging down do not let your legs bend more than 90°, or below your knee.

Some people tuck their arms under their knees.

Some people put their arms above their legs.

Don't put your arms on your butt.