How To Do A Backflip On A Trampoline [7 Simple Steps]
If you’ve ever seen it done, you probably wish you could do one too. Backflips are about the coolest trick you can learn on a trampoline, and the good news?
Pretty much anyone can do it.
This article will teach you how to do a backflip on a trampoline in 7 simple steps. You can take as long as you like with each step, but the key is to build up to it.
There’s no point diving in head-first: you might hurt yourself and be more discouraged than ever!
First thing’s first…
Overcoming Your Backflip Fear
The biggest thing to stop anyone from landing a perfect backflip is fear. And I get it: jumping up backwards, head over tail, isn’t the most natural thing for our bodies. We lose sight of the ground, we become disoriented, and most people can imagine themselves easily enough landing square on their neck.
The truth of it is, you’re much more likely to fail by pulling out of a backflip early than by committing to it all the way. You’re also more likely to land on your neck if you don’t work your way up to it. Backflips are a strange sensation for your body to understand.
You need to do a little training to get comfortable with it, first.
This article will ensure that, even if you don’t get the perfect take-off, you will know how to get yourself out of trouble safely.
Enough of that. Let’s get into how to do a backflip on a trampoline.
Falling on your back.
This may sound like a trivial exercise, but it’s a great start for people of all levels.
Try simply letting your body fall backwards onto the trampoline, so that you land flat on your back. You can bounce back up, if you like, or just let your body rest on the trampoline. Bring your arms up as you do this, and try to imagine that this is the beginning of your perfect backflip. Control your core even in this simple exercise, so that you don’t land loosely and jar your back.
Jump to your back.
Like the standing fall, you’re going to be landing flat on your back. However, this time I want you to do a few bounces to start with.
This is how you will eventually start your backflip, and it’s great preparation for your takeoff. It’s also the perfect way to train your body to move backwards comfortably and safely.
Even though it’s just going from vertical to horizontal, it still will help your body to co-ordinate itself in the air–eventually feeling more comfortable during takeoff during the full backflip.
Backroll (from a jump).
If you like, you can begin without the jump and work your way up to it.
Just like you were doing for the first two steps, you’ll start in a standing position and fall backwards. Then, when your body hits the trampoline, you are going to continue that momentum back over your shoulders. Bring your legs up to your chest and bounce your legs over your body, so that you do a full backwards roll.
You can begin by landing on all fours, or go straight back up to your feet if you feel you’ve got the hang of it.
Once you introduce the bounce at the beginning, you will hit the trampoline with a little more force. This is fine: don’t panic. Just transfer that extra energy over your shoulders, so that you bounce back up to your feet on the other side.
Here is a video example:
One-hand cartwheel to elbow roll.
In this step, we start to feel like we’re making real progress.
The first thing to do is pick a side you’re most comfortable with for cartwheeling.
Most people will have a natural preference, but if not: just pick a side and stick with it.
Practice with a few normal cartwheels along the trampoline (don’t worry, they don’t need to be very graceful!). Then, instead of beginning your cartwheel side on, twist to your starting position for the backwards fall. Imagine you are going to do your backwards fall, but at the last minute switch into a cartwheel.
We’re going to progress this incrementally, until you are eventually moving from a one-hand cartwheel (starting from your neutral, backwards fall stance) into the same movement with a jump.
When you begin to do it a few times with a jump, you will notice that your hand is doing less and less work.
Try building up this jump to whatever you are comfortable with, until you can eventually take the hand away. I would suggest transitioning from a straight arm cartwheel, to a bent-arm cartwheel. This means letting your elbow fall onto the trampoline, and maybe landing on all fours.
You can watch this video to get a better understanding:
Over the shoulder flip.
Soon enough, you will be feeling much more comfortable with this elbow roll–so comfortable that you hopefully won’t need the elbow anymore.
The transition from placing your elbow down to taking it away simply takes a little more power in your rotation. You might want to try landing on all fours for the first couple (and keeping your elbow up, just in case you don’t make the full rotation). Then, eventually, you will begin to find your feet and suddenly you’re already well on your way to doing a full flip.
Whenever you feel that you have a bad take-off, or are not going to make it, just bail out to the side of your dominant shoulder and catch yourself on the trampoline.
See video above showing how to do a backflip on a trampoline.
Once you are comfortable going over your shoulder and sticking the landing, the final step is to straighten your rotation.
Just like we did in the very first step when we fell directly backwards, we’re going to resort back to this initial take-off stance. Instead of throwing our legs over our dominant shoulder, we’re going to line things up neatly and go directly over our head. The key here will be to whip back in the early section, so that you can see the ground as soon as possible. Most people become afraid of the backflip when they lose sight of the ground. You can overcome this by keeping your legs relatively straight throughout the flip, and arching your neck after takeoff to see the ground as early as possible. Then, once you’ve spotted the trampoline, you can engage your core to bring your legs back around to land beneath you.
Again, it is a good idea to keep your arms up for the first few attempts, so that you can break your fall with something other than your neck (if you don’t make it all the way around). Hopefully by now your body has become a little more comfortable with moving backwards through the air, and you have a few nice little escape routes!
For a really neat final product, you’ll want to tuck your knees up to your chest after take-off. This will give you that nicely polished gymnastic backflip which you see at the Olympics, and will convince your friends that you really know what you’re doing.
For reference here is how it should look:
For more articles on trampolines check out:
How to put a trampoline together
Learn how much does a trampoline cost
Find the safest trampoline
Learn how to measure a trampoline
Best trampoline park
Best kids trampoline