The key to learning how to do a backflip with minimal risk of injury is to learn the technique first. Once you have a good grip on the intricacies of doing a backflip, you can actually attempt to do one.
Here are six steps to follow that will result -after a whole lot of practice- in a perfect backflip.
Step 1 - Stand Right
The first thing you have to do in a good backflip is to stand correctly. Spread your feet into a shoulder’s width and stretch your arms overhead. Balance your core and make sure you’re stable on your feet before you move on to the next step.
Don’t look to the ground, as this might make you lose balance. Keep your head in a neutral position and look at anything that’s in your level of sight.
Step 2 - Bend Your Knees
Now you’re ready to be in a position to actually jump. Bend your knees so that they’re pointed up to your chest while maintaining good posture. Your back should remain straight through this and your arms should be still raised overhead. This is to keep your balance; arching forward while bending your knees will definitely throw you off balance.
No need for a deep-squat knee-bending here. The position of a high squat will do.
Step 3 - Swing Your Arms
Nope. It’s not the time to fly yet.
After you bend your knees, you should extend your arms and swing them behind your back, where your palms should be facing up.
Step 4 - Jump
Now you’ve got to swing your arms forward, going over your head. Then, leap upwards into the flip while bringing your arms back to help thrust you into the air. Your arms should be straight this whole time to provide you with momentum for the jump.
Keep in mind that you have to jump up then push through your thighs and arc your arms back to go backward. Jumping backward directly will probably end in a handspring.
Step 5 - Tuck
Pull your knees towards your chest when you’re peaking to tuck. Then, grab your knees with your hands to balance yourself. Keep your eyes open during that to spot your landing place.
Yet, while you’re flipping, look at a distant object so that you don’t lose your balance.
Step 6 - Land
When you’re about at ¾ of your rotation, untuck and release your legs. Bend your knees slightly for landing to absorb the shock from hitting the ground. Don’t try to lock them, though, as you might injure them that way.
The ideal landing position is one with your knees aligned to your ankle and your hips aligned to your chest with a slight bend of your knees. This way, you’ll land safely, balanced, and without hurting your knees.
If you feel like you’re leaning forward, hold your chest and shoulders back and extend your arms in front of you to balance.