The back somersault is easier to master than other types of somersaults and acrobatic elements. Teaching the technique is quite traumatic and can threaten with a slight concussion in the first training sessions. Therefore, take care of your safety - start training on a trampoline or mats.
Instructions
Step 1
Practice the preparatory exercises first. The first is jumping from a half-squat position with full body straightening and arms stretching up. The second is tuck jumps, pressing the knees as close to the shoulders as possible in the jump and straightening them before landing. After a few workouts, try to do both exercises at the same time. In doing so, strive to get the right torque for the reverse turn.
Step 2
In order to perform a somersault directly, take the starting position: bend down a little and bend your knees slightly. Lower your arms and take them back. Push off the floor with both feet as hard as possible and simultaneously make a strong swing with your arms up. Straighten up immediately after jumping out and pull your arms up. Please note: it is important that the swing of the arms occurs simultaneously with the jump, the body should be in a straightened state for a fraction of a second.
Step 3
To get an even stronger swing of the arms, in the starting position, pull them up. Before pushing off, lower them down, leaning slightly forward, and sharply lift them up and back in an arc, pushing off with your feet. Tilt your head back immediately after pushing. For a stronger turnover, jump out of a position on your toes.
Step 4
Group immediately after completing the previous steps. To do this, press the bent legs to the body and hold them with your hands. Keep your eyes open to keep in control of your actions. Keep your head thrown back. Ungroup once your torso is parallel to the floor. Pull your legs away from your torso, bend your knees slightly and prepare to land. Try to stand on your toes on the floor and keep your balance. Remember, trying to land on straight legs can injure your joints.
Step 5
It can be difficult for beginners to overcome their fear and self-preservation instinct. For this reason, train only on soft surfaces. If you take your mind off the danger, you can better focus on the technique of flipping. Try to follow all the instructions accurately and accurately, and you will quickly learn.
