How to backflip
How I did it: Basically I used to to gymnastics and trampolining when I was younger so admittedly I have a slight advantage, but I had long since fallen out of practise when I decided I wanted to learn again.
Its significantly easier to learn safely if you have access to a gym with the proper mats and spotters etc, but I took the plunge and learnt on sofa cushions in my garden.
Basically learn to do them first on a trampoline, get a friend to spot you by holding his hand on the small of your back and helping you over if necessary. The first one is always scary but there is really no option other then just to go for it.
Basically, get into a comfortable rhythm on the trampoline, and make sure you are stable and not going higher than comfortable.
1. As you land into the bed, bend your knees into a kind of crouch, and swing your arms down, ready to lift them high above your head when you jump.
2. Jump upwards and lift your hips and shoulders as directly upwards as possible, swinging your arms backwards from down beside your side to above your head - one smooth motion
3. Do not throw your head back or try to look behind you - try to maintain a forward head position - i.e. look at something above and in front of you
4. Lift your hips as vertically high as possible, and bring your knees up and over them, before grabbing your shins with both hands
5. As you rotate, try to spot the ground before you land, and get a solid two foot landing, absorbing the pressure with your knees.
As you practise on the trampoline your fear will evaporate and you will become accustomed to the motion. When you can do them competantly and with very little bounce, you are ready to move to a mat on the floor, and to try from standing(a spotter is absolutely necessary for the first try) - the technique is exactly the same, but you really need to focus your effort on exploding vertically upwards, and not rushing into the backwards momentum.
Once you have got the hang of doing it on the ground, keep on doing it - do at least one every day for weeks, to make them look more effortless, and to get over the fear. If you go a while without doing them, remember the technique and give it another go, maybe with some padding.
This is not a comprehensive guide but I hope the tips help.
Lessons & tips: 1. Upwards momentum is the most important thing to remember - whatever you do do not throw yourself backwards, and dont rush into the backwards motion.
2. Wherever possible try to look ahead of you for as long as possible before rotating - this greatly helps you to gain height
3. Practise
4. Be safe
Resources: A trampoline, helpful friend, sofa cushions and lots of practise
