How to Backflip: Conditioning & Confidence (With Video)

The back flip is a maneuver which many would like to be able to say they can do, but few have the guts to try.

Fear may be the biggest obstacle in preventing you from being able to perform this fitness feat. A lot of hopefuls may already have the conditioning part down, and all it would take at this point is to go for it. So, before we go into the actual maneuver itself, lets cover the preliminary conditioning required to produce the power to succeed at completing the flip.

Be Relatively Fit and Limber
By this, I mean don't expect to be completely overweight or out of shape, yet still be able to pull one off on a drunken night because you've got some liquid courage in your balls. You should have some kind of regular fitness routine in place. Five Point Fitness: Warm Up & Mobility Training is a great place to start.

Explosiveness
It's going to require some serious explosive power to generate the force needed to propel yourself up and all the way around. Strength in your legs and core are paramount. A deadlift actually mimics the beginning of the flip pretty closely and gives a good idea of the explosive power required. See Five Point Fitness: Strength Training

Vertical Jump
You're going to have to jump pretty high to give yourself enough time to complete the rotation. The higher you can jump the safer your landing will be. Basic jump training such as box jumps and jump squats will help.

Core Strength 
During the flip you are going to have to bring your knees towards your chest while you are airborne. If you have the core strength, it's no problem. If you are weak in this area it might prove to be tougher than it looks. Regardless, flying upside down in mid-air is a bad place to find out your core is weak. See Core Royal: Shreddin' With Straps to determine if you have the strength necessary. Any "Count of the Core" worthy of their noble abdominals should be good to go on this one.

Confidence
As long as you have the previous points covered, this is going to make or break your back flip. You have to believe you can do it, see yourself doing it, and know you can make it. This kind of confidence extends far beyond the ability to back flip, and can be applied to many challenges in your life. Some already have it. Some have yet to find it. This is a good opportunity to let go of your doubts and fears, and do something just for the sake of being able to do it.

 

*Building Confidence for the Back Flip*

Visualize  
Vividly Picture yourself doing it. Feel yourself jumping high, pulling your knees in, and landing back on your feet. It feels so easy, and it can be. It will be when you are ready.

Don't Over Think
Believe me once you are ready, and know what you have to do. There is no amount of thinking that is going to do the flip for you. Just let go and do it.

Watch Someone Else

Seeing someone else doing it right in front of you can make it less scary. It could inspire the confidence you need. In fact, it's probably the easiest way to learn, but if you don't have that option, watching videos will help.

 

The Flip

1. Take a deep breath and visualize yourself easily doing the back flip.

2. Bend at the knee and swing your arms back preparing to jump for the sky.

3. Throw your arms up and over, jumping off the balls of your feet as hard and fast as you can. Jump upwards instead of back, otherwise you won't get enough height for a clean landing.

4. Once your feet have left the ground, throw your head back, and pull your knees in towards your chest.

5. Now bring your hands to your knees or the backs of your legs , and pull your knees in further, bringing yourself around.

6. Aim to land as softly and upright as possible. You may find yourself leaning foreword and catching yourself with your hands when you land. This is a tough habit to break, but also means you are well on your way to getting it down. It could mean you just need to jump higher. Keep Practicing!

Once, you've accomplished this, there are many other acrobatic maneuvers you can try and learn. They will all feel more attainable now, because nothing compares to hurling head over heels that first time.