Back flips are not only very cool tricks on a trampoline, but are also the foundation for many other tricks. It is important that you learn this trick early so that you can have it mastered by the time you move on to more difficult tricks. Since this is also a pretty dangerous trick (if you don't do it right) make sure you try this when some one's around and possibly have them spot you.
- Before you attempt a backflip, practice jumping onto your back, (a back drop) and from your back kick your feet over your head almost like a backwards sommersault and try to land on your feet. This may be kind of hard at first, but keep trying. If you can't quite make it around then make sure you tuck in midair and push your hands backwards after you leave the bed of the trampoline from your back. One bad habit is to flip a little "off axis." Make sure that you're looking straight back and not to the side when you bounce. This can lead to really screwy flips.
- Just like any other trick, you're going to have to just "go for it" eventually. Start by getting a good, solid bounce where you would feel comfortable flipping. Remember, you don't have to go very big to do a back flip. Also, make sure that you're starting near the edge of the trampoline so that there is a lot of room on the trampoline behind you. On the bounce before you are going to flip, put both your hands back behind you so that you can push them back and up over your head on takeoff. When you leave the trampoline bed, push your hips forward and up, push your hands toward the sky, tilt you head back slightly, then tuck up by pulling you knees to your chest. Just like the front flip, only hold your tuck for a split second until you're about 2/3 to 3/4 of the way around. Then straighten out your legs and put your hands forward. At this point you should be able to see the trampoline and where you're going to land.
- One common problem for first-timers is that they move backwards significantly in their jump. This is why I had you start near the edge in step 1. To prevent this you need to be more patient in your flip. What that means is that you can't start the flip too early in your bounce. That causes your momentum to travel backwards and off the trampoline rather than upwards in a nice, big flip. Regardless, just try to land in the same spot as where you started. (A little bit back is okay)
- If you are having problems getting enough flip, it sometimes helps to grab your knees or shins in your tuck to help you rotate faster. But remember, the real power behind your flip is your hips; they should lead your entire body through the flip. If you are over flipping and landing on you bottom or back, remember to be patient on your flip, tuck less and try to straighten up in midair. When you're completely straight in the air it is called a layout. These are very difficult and should be your ultimate goal with backflips. (That kid to the right is doing a layout)
If you have any questions or concerns, leave a comment below and I will respond!