How to do a Front Flip on a Trampoline

Front flips are one of the coolest tricks on a trampoline and this article will discuss how to perform a flip, with step by step explanations, common bad habits and how to fix them.
 Here are the steps in doing performing the stunt.

  • Before you attempt a front flip, practice what we call a “tuck jump”. While in the air, bring your knees to your chest without losing your balance. Straighten your legs right before you land. Do this repetitively until you become pro, then do it three more times!
  • The next step is to try a flip and land on your back or your bottom. Begin by doing a somersault without any bounce. Then slowly get a little bit of bounce; you don’t have to jump high at all for this, so even if you land on your neck you’ll be fine. (Don’t quote me on that!) If you’re still too scared, try tilting your head slightly to side while you flip so that you can see your landing. However, don’t get too comfortable with tilting your head as it can lead to “off axis” flips. Also, try to land relatively near to the place on the tramp where you take off (It should be somewhere towards the middle) If you find your self moving forward significantly in your jump, then your are most likely “early.” This means that you're starting your flip too early in your bounce which causes your momentum to travel out rather than up. Keep doing this until you are comfortable with doing it in a small to medium bounce.
  • Go for it! The longer you think about it the less likely you are to actually do it. Just start small and there’s very little that can happen. Start by getting a good bounce, (but not to big) then right as you start to feel the trampoline pushing you up throw your arms forward and let your feet come up behind you. After you leave the bed of the trampoline, (the black bouncy part) perform a “pike” (Step 1) and tuck your head down towards your chest. Don’t hold this position longer than about half of a second. Finally, let your feet come out and pick up your head; straightening up your body and slowing your rotation. Since landing front flips cleanly is extremely difficult, it may take you some time to master it. Some advice to landing front flips is to go bigger (once you’re comfortable) so you have more time to look for your landing and adjust according. Also, use your hands to help correct yourself; if you under rotated then push your hands forward. On the flip side, if you over rotated put your hands up and if you feel that your going to fly of the trampoline headfirst (hopefully not!) then bend your knees on your landing and fall onto your chest. If you are continually over flipping, than either tuck less (Step 3) or don’t tuck as much to slow down your rotation.
  • Now that you’ve learned a front flip, practice, practice, practice! You can also work on new additives to a front flip like a superman front flip or some type of grab.


If you have any questions or concerns, leave a comment below and I will respond!

Common Problems: “Off Axis” Flips: Make sure that on takeoff you are looking straight beneath you and not off to the side. One method that really helps cure this is to do a “superman” front flip which creates more time to get a good solid flip. Lastly be patient and don’t be too eager for your landing. If you want to look early for your landing then look through your legs, not on the outside of them.

How to do a Back Flip on the Trampoline

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.

  1. 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.
  2. 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.
  3. 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)
  4. 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!