Trampolining is an acrobatic sport performed using a trampoline. A lot of tricks can be done from simple bouncing up and down into the difficult tricks of somersaults (flips). Somersaults can be done forwards, backwards, or sideways. Any of the three somersaults are quite dangerous. A lot of people get injured doing this trick, especially the back flip. However, a successfully done somersault trick is gratifying and mastering it is one great art.
The back flip trick is one of the most difficult stunts.I strongly advise you do it with careful assistance from a certified trampoline instructor. You can do the trick on a mat, diving board or on a trampoline. A simple back flip has three parts; the jump, the roll or tuck and the landing. You should execute the three parts perfectly to perform the back flip trick. And most of all, you should be 100% sure in doing the trick. Never keep any trace of fear or wariness. These will hamper your effectiveness in doing the trick.
Here are the steps in doing the stunt.
- Stretch thoroughly before you begin to condition your muscles for the somersault.
- Warm up on the trampoline by bouncing and doing simple tricks.
- Wear relaxed clothing and either good shoes or no shoes.
- Use plenty of space and always try to land at the center of the trampoline.
- Keep your feet together.
- Let your arms hang down to your sides.
- Gather strength and jump high. Swing your arms backwards for momentum.
- At the height of your jump begin to roll.
- Bring your legs up into the tuck. Complete the tuck by moving your arms forward to touch your legs.
- Use your arm strength to “pull on your knees” to aid the roll. This step will not be needed once you have mastered the trick.
- Begin to extend your lower back towards the landing.
- Bend your knees again as you land.
Before performing the trick, keep in mind the following safety measures.
- Never do the stunt alone. Always have someone, who knows the trick, to watch over you.
- Do not overdo the trick. Take a break every once in a while.
- Be very careful as the stunt can hurt your head, neck and spinal column.
- If you land incorrectly, never put your arms behind you in an attempt to break the fall. It could result in breaking your arms or dislocating your shoulder. Also, try not to travel (forwards, backwards, or even side to side). Work on your back flip until you can land on the same spot where you took off.
- Keep your head in the middle and avoid throwing it back.
- Do not do any stunts if on drugs or medications that may impair your judgment.
- Try to always be at the center of the trampoline. Avoid its edges as it may cause you serious injuries
Once you’ve mastered the back flip trick, why not try one of the other tricks on this site, before you know it you’ll be off to the olympics!