Have you ever gazed in awe as Spiderman gracefully somersaulted through the air, effortlessly pulling off jaw-dropping acrobatics? Well, look no further, because in this article, we're bringing that superhero spirit to life! Get ready to channel your inner acrobat and dive into the thrilling world of flips! You'll be amazed at how quickly you can learn 2 awesome flips that will leave everyone around you in awe. I will be guiding you through the flips according to how easy it is to learn, drawing from my personal experiences. So, buckle up, and let's soar to new heights!
Disclaimer: This tutorial does not ensure that you can learn how to flip, but it is a guide to help you work towards it. 🙂
If you want to ask any questions, feel free to ask them on my Instagram account!: @iannchin
Here is a link to the flips mentioned in the article! (performed by me) 😀:
(For the various flips mentioned below, please refer to the videos!)
(I added sideflips too, just for fun)
Safety Precautions
Safety should always be a top priority before we dive into the flips, below are some prerequisites to prevent you from injuring yourself.
Training Ground
Firstly, choose a suitable practice area with ample space and a soft landing surface, such as a gymnastics mat, a grassy field, or the rubber floor of a playground. My personal preference for the ultimate training ground would be fields as they offer unparalleled accessibility and boast a unique balance; with a ground that provides both stability and a springy surface. This exceptional combination allows you to harness ample power to execute flawless flips, while also ensuring a forgiving landing that efficiently absorbs the impact of your training.
Stretching
Secondly, stretching is crucial to improve flexibility and your range of motion. Countless types of stretches can be performed before flipping! For reference, this is my stretching routine:
Neck Rolls: Gently roll your neck in a circular motion, both clockwise and counterclockwise, to release tension in the neck muscles. (15 rolls per direction)
Shoulder Rolls: Roll your shoulders forward and backwards to loosen up the shoulder muscles. (10 rolls per direction)
Arm Swings: Swing your arms in big circles in both directions to warm up (10 swings per direction)
Standing Forward Bend: Stand with your feet hip-width apart, hinge at your hips, and slowly lower your upper body toward the ground. Let your arms hang freely or reach for your toes. This stretch targets the hamstrings and lower back. (Hold the stretch for 15 seconds)
Butterfly Stretch: Sit on the floor with your feet together and your knees bent outward. Hold your feet with your hands and gently press your knees towards the ground, feeling a stretch in your inner thighs. (Hold the stretch for 20 seconds)
Seated Forward Bend: Sit with your legs extended in front of you, and gently reach for your toes. This stretch targets the hamstrings and lower back. (Hold the stretch for 20 seconds)
Quad Stretch: Stand on one leg and bend your other knee, bringing your heel toward your glutes. Hold your foot with your hand to feel a stretch in the quadriceps. Repeat on the other leg. (Hold the stretch for 20 seconds per leg)
Wrist and ankle rotations: Gently rotate your wrists and ankles in a circular motion, both clockwise and counterclockwise, to warm up your wrists and ankles. (15 rolls per direction for each ankle and each wrist)
Training Partner
Finally, when it comes to ensuring maximum safety and support during your flipping training, consider bringing a friend along on your flipping adventures. Having a buddy by your side not only provides an extra layer of caution but also offers numerous other benefits. Should anything unexpected occur during your practice, you can be rest assured knowing that you have someone who can immediately respond and call for help if needed. Moreover, the presence of a friend can be a tremendous source of moral support and encouragement, especially when you find yourself hesitant to attempt a new flip. The joy of flipping with a friend is unparalleled as well; it injects an element of shared excitement and camaraderie into the experience, making each practice session an unforgettable and enjoyable bonding opportunity.
Frontflip Finesse
Prerequisites: Forward Roll
With safety precautions firmly in place, we will begin with the first tutorial, which is none other than the iconic frontflip
Before launching into the physical aspects, let's start with some mental preparations. Visualise yourself executing a perfect frontflip. Picture the takeoff, the rotation, and the graceful landing. This will significantly boost your confidence and set the tone for success.
To better acquaint yourself with the sensation of a frontflip, consider practising tucked-forward rolls. This beginner exercise will enhance your kinesthetic awareness and build a foundational understanding of the forward motion of a frontflip. An illustration of this technique is provided below:
Example of a forward roll
Once you sense readiness to embrace the frontflip, begin to run forward. A brief 4 to 5 steps should be sufficient to get the momentum going for a higher and more powerful frontflip. On the last step, leap forward and converge your feet mid-air for a poised two-foot landing. Concurrently, lift both arms to your ears and keep your core muscles tight to maintain balance.
When both feet land, bend your knees slightly and then explode upwards with force. As you push off the ground, swing your arms down and tuck your knees to your chest. (Your hands should hold your knees tightly to ensure a secure tuck position). This tucked position initiates the rotation.
As you tuck, your body will start to rotate forward. Keep your chin tucked into your chest to help maintain a tight rotation. Focus on keeping your body compact as you spin through the air.
3/4 the way into the rotation, extend your legs and prepare for the landing. Keep your eyes fixed on the ground to spot your landing spot. This helps with balance and timing.
Extend your legs fully as you approach the ground. Your feet should touch down first, followed by your knees and then your hips. Bend your knees slightly to absorb the impact.
Upon landing, focus on maintaining your balance. Keep your core engaged and your body upright to prevent stumbling. Your arms can help with balance as well. Sometimes, you may need to stumble forward due to the momentum gained to preserve stability.
Backflip Brilliance
Prerequisites: Backward roll, Backhand Spring
Example of a backhand spring
Similar to the other flips, ensure that you are mentally prepared. Visualize yourself executing a perfect backflip. Picture the jump, the rotation, and the flawless landing. This will greatly enhance your self-assurance and establish a positive trajectory toward achievement.
Stand with your feet shoulder-width apart and your arms stretched outwards. Keep your back and neck straight while looking forward.
Ensure that you plant your feet firmly onto the ground to feel stable and tighten your core to balance yourself before you enter your takeoff. (If your balance is compromised, completing your backflip with proper form becomes unlikely, which in turn raises the probability of falling and causing injury.)
Before executing the backflip, consider engaging in a preparatory exercise. Begin by repeatedly practising controlled jumps by bending your knees into a high squat and launching yourself up with force while adhering to the guidelines outlined in steps 2 and 3. When you bend your knees, swing your arms back as far as possible to generate maximum power. Subsequently, execute a coordinated jump while concurrently swinging your arms toward your head. Ensure that your arms are straight the whole time.
Tip: Jump upwards and not backward to gain the most height.
After learning the proper jumping technique, it is time to learn the correct rotation method. To get a better feel for the motions involved in a backflip, you might want to try practising tucked-backwards rolls. This hands-on approach will help you grasp the backward movement that's essential for nailing a backflip. Refer to the illustration below to see how it works:
Example of a backward roll (from right to left)
When you start feeling at ease with this movement, it is time to learn how to rotate in the air. After jumping upward, pull your knees toward your chest. (A common mistake is to bring your chest to your knees which would generate forward momentum, ruining the backflip) Your chest should be about parallel with the sky when you pull in your knees, initiating the tucking motion.
Tip: Do not whip your neck backwards to initiate the rotation as it can lead to neck injuries and improper technique.
While tucking, pull your arms inward toward your legs and grip your knees. This action enhances the cohesiveness of your tuck, providing stability and helping you maintain the desired tucked position throughout the rotation. Tucking will give you momentum to complete the backflip.
Stretch out your legs when you are 3/4 the way through your rotation. Release your tuck and extend your legs outward. Make sure that your legs are slightly bent to absorb some of the impact when you land. Bring your chest up when you land to stay balanced.
Tip: Spot the landing by looking at the floor as a rough gauge for when to stretch your legs
Variations
After mastering these flips, you can spice things up by adding quirks to your flips.
For frontflips, you can learn the Russian frontflip, which is just a frontflip, but instead of throwing your hands upwards, you swing your arms back.
For backflips, you can learn the flash kick, a backflip usually performed with one leg extended and the other tucked. Additionally, a Spiderman backflip where you land in a Spiderman pose.
(These variations can be found in the hyperlink at the top of the article)
Well then, that’s a wrap for my tutorial on how to flip! Do feel free to contact me should you have any queries! I wish you all the best on your journey to unleash your inner acrobat!
Written by: Chin Guan Ngian, Iann (23S75)
Edited by: Samuel Naing Yee Sheng (23S75), Jil-Lene (23S6T)
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