Back flip
If you decided to learn back flip,first of all you need correctly assess the physical abilities of your body. Do you have enough strеngth for the high jumps? Do you have well prepared the abdominal muscles for rapid and precise grouping? Do you have developed coordination?
During training back somersault, you always expose yourself to risk falling on the neck. Before start working out on back somersault, strength your neck muscles, this will reduce the risk of damage the cervical vertebrae. Use the exercise “wrestling bridge” and “running too far on the circle” (performs in a rack on your head, around the axis).
Initially, you should work out the somersault backward over the head with the group. It is desirable of being able to do it clear in tandem several times. Then proceed to development of jumping up with arms and stroke group (the knees should touch the chest). The impetus must be sharp, from the shallow squat,so not to lose altitude.
After that, work on the coordination of movements in the “performance of back somersault”.Lie on your back and run max hands up, then group and quickly ungroup. Perform this exercise with increasing speed, until you will do it clearly, quickly and smoothly.
After 2-3 days of training you can try to do back somersault. If you’ll get everything quickly and your physical condition is excellent you can begin to implement back flip when you want.
Do not proceed implementation of back somersault until you are confident in its safety. Do not make back flips without thorough warm up the neck muscles.
Landing should be on your toes. On landing on full foot or the heel you can easily injure the ankle and heel to recapture, especially if you decide to implement this element from the height.
The first test attempt you can do only with insurance and on soft surfaces (gymnastic mats, grass or snow). Insurance carried out by two partners that must stand on both sides of performing with belt tied on his hips. In the case of a fall insurers retain his belt protecting the performer from falling on head and neck. Either one man from one side with which one hand holds the performing under the waist and the second under knees. In this case it is very important to understand the proportionality of weight and to keep the belayer and help execute the somersault. If the weight is much bigger then insurance man is enough to pull executer by T-shirt and pants in waist to prevent him landing on the neck.
During the execution pay attention to the speed group and swung of the arms back. From a small squat run your hands straight up, shoulders rise up and actively participate. Do not overwhelm your head back.
Make grouping as rapidly as you can! The speed is generated by exercises for abdominal muscles, such as rises in cases (try to make it as fast as you can).
Back somersault can be performed from a height or a springy surface to develop understanding of the distance. It is important not to close your eyes during a performance to control the surrounding space.
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