How a girl can learn to do a somersault. Mastering the technique of performing somersaults

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Excellent sports form is an undeniable reason for pride. Imagine how impressive you will be if you can do a somersault! After a spectacular jump, a flurry of applause awaits you. How to learn to do somersaults? Before you try this trick, make sure you can do it. You need to regularly perform exercises that will help strengthen your muscles. Do push-ups, squats, pump your body. You need to have developed muscles in your arms and legs. Pull-ups and running will undoubtedly help with this.

To learn how to do a somersault correctly, you must follow these recommendations:

You need to practice the coup on a special mat.
Buy comfortable, loose clothing and comfortable shoes with flexible soles.
You need to practice jumping while pulling your knees to your chest.
To learn how to do a somersault, you first need to get good at doing regular somersaults forward and backward, while grouping yourself correctly. Somersaults are based on the same movements as somersaults, only they have to be done “in flight.” The somersault must be performed correctly. You need to stand in front of the mattress, bend your knees, press your chin to your chest, put your arms forward, and do a somersault. Perform the exercise smoothly, do not fall on your side, roll over your back, stand on two legs in the starting position.
Having mastered somersaults, try doing a somersault, using mats or blankets for protection.
You need to start mastering the back somersault from a hill, not forgetting to group yourself.
To learn how to do a somersault, the most important thing is to overcome yourself, your own fear of falling or failure.

How to learn to do a forward somersault

If you have learned how to do a somersault, you can start doing somersaults. First you need to learn how to do a forward somersault. What is it? A powerful jerk to the mat, a strong push from the floor with both legs, a forward somersault, landing on two legs.

To properly learn how to do a forward somersault, you need to perform the following technique:

A large enough space is needed to allow for a running start.
You need to start the exercise with a jump. You need to wave your arms and point your body forward. At the moment of the push, lower your arms and twist.
During the flight, group yourself, pull your knees to your shoulders, and grab them with your hands. In a tuck, you need to press your chin to your chest, spread your knees to the sides so as not to accidentally damage your face with them during landing.
It is necessary to ensure that the knees are slightly bent, otherwise the joints can be damaged.
Try to land on your feet.

How to learn to do a backflip

Once you have learned how to do a forward somersault, don't stop there, start learning how to do a back somersault.

You need to use the following instructions:

You need to practice, do preparatory exercises. Crouch down a little and jump, straightening your body and stretching your arms up. Jump with a tuck: after the push, press your knees to your shoulders, lower your legs before landing.
It is necessary to take the starting position. Feet should be placed shoulder-width apart and slightly bent at the knees. Lower your arms and move them back a little.
Push off strongly from the floor, make a powerful swing of your arms upward, while straightening your body. Press your knees to your chest.
Send your body back with a strong push.
You should control your body position and not close your eyes.
As soon as the floor is perpendicular to the direct view, begin ungrouping.
Push your legs away from your chest and land on your toes, while maintaining your balance. Do not land on straightened legs to avoid damaging your joints.

The somersault is a difficult exercise and it is almost impossible to do it the first time. If you train a lot and persistently, shift your center of gravity, and group correctly, you will learn how to do a somersault beautifully and technically.

Performing a deft jump with a flip - a back or forward somersault - is not an easy task. This acrobatic trick requires good physical fitness and a lot of hard training. The child learns new skills faster and one can look with admiration at child athletes who easily perform somersaults, somersaults and cartwheels and demonstrate.

Of course, any girl or boy attending a gymnastics section can easily do a back or forward somersault. Another thing is an adult who is very tormented by the question of how to learn how to do an acrobatic somersault. Well, as they say: “If there is a desire”!

To hone the skill of performing somersaults, it is not at all necessary to seek help from a professional trainer. If a person is physically developed and there are no contraindications for health reasons, nothing prevents him from mastering the skill of performing somersaults on his own with the help of our tips and training videos.

Before proceeding directly to learning the somersault itself, it is important to first prepare the whole body. After all, an unathletic and sedentary person is unlikely to be able to perform a trick of this kind.

The lower part of the body should be especially strong - so it’s worth starting to master the technique of lunges now. Then add a daily light jog, standing long jump, and running jump to your schedule. By giving the body physical activity on a regular basis, it will have no choice but to respond positively to a person’s new habits. You will see: literally after a week of training, endurance will improve and strength indicators will increase.

We recommend reading: and

Jump Features

Somersaults are an exercise that you need to bring to automaticity if you plan to learn how to do somersaults at home. After all, the exercises are very similar, only one is done on the floor, and the other in the air.

You will also have to remember school long jumps: jump from your toes, springing your heels, and landing softly. Whether you're training for a backflip or just wondering how to do a frontflip, landing softly is important.

How to do a forward somersault

It is necessary to begin your acquaintance with “air flights” with this type of somersault - it is the main one. First of all, we practice somersault technique:

We squat down, legs together, back straight;
We press our head to our chest, bring our arms forward;
We push off with effort from the floor and do a somersault.

It is best to learn how to do a somersault from a running start, so due to inertia the push will be stronger. It is important to jump up after acceleration as high as possible.

The jump can be done on two feet at once or on one - whichever is more convenient, the main thing is that not the whole foot and not the heels are involved - the push is done from the toes and the landing is the same. When you make a jump, a tuck should occur similar to a somersault - the knees are pressed to the chest and captured by the legs.

If you have already mastered this technique, you can tell and show yourself how to learn how to do a front somersault, it’s time to train more complex variations of the exercise.

How to do a backflip

In order to quickly master performing backflips, you need to perfect somersaults in the opposite direction until they become automatic:

Squat down and press your chin to your chest;
Push off and somersault back, clasping your knees with your hands;
At the end, catch your balance in time.

A back somersault must be performed from a hill, so teenagers who love extreme sports can definitely answer the question of how to learn how to do a back somersault in the air. In this regard, the best time of year for training will be a snowy winter: when you can jump into the snow without much danger.

A backflip is a 360 degree flip of the body in the air, so a person must know how to quickly group themselves and land softly after a jump.

To technically correctly perform a back somersault, you need “experience” of training and a clear knowledge of the instructions. When jumping, you need to swing your arms, bend your legs at the knees and jump up as much as possible. The turn can be done using the hips and with maximum muscle tension. The legs bend during the jump, and when landing on the ground, they straighten. But you cannot complete the exercise with straight legs - there should be a slight bend in the knees. And unlike a front somersault, the landing is performed on the entire foot.

How to do a side somersault

If you want to learn how to do the famous Arabian side somersault, you need to carefully master the technique of somersaults in the air. They are best performed by pushing off from a wall and landing on a soft surface. The push is carried out with one leg, while the second one swings, which allows you to jump in the air.

The back flip - cork - has the same technique as the Arabic.

Training place

Ideally, training should take place in a spacious gym with gymnastic mats and under the guidance of an instructor. But if this is not possible, lay out more mattresses and blankets at home and exercise.

It is important not to forget that good physical shape is like a foundation, without which you cannot even try to perform tricks. To make the exercise easier, start doing wall flips, then front and back flips. Having brought the technique to automaticity, then it will be possible to deftly demonstrate good preparation on the street, beautiful somersaults in the air and cork of any complexity!

Your feedback on the article:

Excellent sports uniform is an undoubted reason for pride. Just imagine how surprised others will be if you manage to do a somersault! And if after a spectacular jump you don’t fall backwards, but land skillfully, then you will certainly receive a storm of applause.

You will need:

Video tutorial;
Sports suit;
Sneakers.

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Preparation

Before you move on to mastering this trick, you must be sure that you are quite capable of handling it. You should regularly perform a set of exercises aimed at strengthening your muscles. Squat, do push-ups and pump your body.
In addition, it is necessary to have developed muscles of the legs and arms. Running and pull-ups on the horizontal bar will help with this.
It is important to overcome the fear of falling. To do this, we suggest watching a video that shows the sequence of all actions. Based on it, you will understand how to do a forward somersault.

Practice the flip on a special mat.
Wear comfortable, loose-fitting clothing and comfortable shoes with flexible soles.

Important nuances

You need to start with somersaults forward and backward. The required element is essentially based on the same movements, only they will have to be done in “flight”.
Learning to flip requires proper grouping. Practice jumping jacks by pulling your knees to your chest.
Take a semi-squat position. Push up from it as high as possible, while straightening your body and pulling your arms up.

Let's get down to business

First you need to learn how to do a front somersault. It should be performed with a running start.
You need to start the exercise with a pounce, swing your arms up and point your body forward.
Then tuck yourself together by pulling your knees toward your shoulders and grabbing them with your hands.
You can only learn how to do a forward somersault if you have mastered the somersault perfectly.
Make sure your knees are slightly bent, otherwise you will damage your joints.

After you learn how to do a forward somersault, you can begin a new acrobatic element - a backflip.

Take your starting position. Feet are shoulder-width apart and slightly bent at the knees. The arms are lowered and slightly pulled back.
Push off the floor with force and at the same time make a powerful swing with your arms up, straightening your body. The knees should be pressed to the chest.
Direct your body backwards with a pushing force.
Keep your eyes open while controlling your body position. Once the floor is perpendicular to your direct line of sight, begin ungrouping.
Press your legs out and land on your toes, maintaining your balance.

Important!

Learning front and back somersaults is only possible if your physical fitness is at a high enough level. Otherwise, you risk ending up in the emergency room.

It is best to seek advice from an experienced professional. He will not only explain, but also show how to learn how to do a somersault.

Front and back somersaults are a very spectacular gymnastic element. It can be performed from a running start, from a height into the water, but learning to do it from a standing position is the lot of professional athletes. Learning to do this exercise is not difficult if you do not rush into learning, but go through all the stages - from the trampoline to independent performance. If you study for a long time and thoroughly consolidate your skills, you can avoid injury and perform the exercise confidently.

Flip forward in the air

The forward somersault is a more difficult element than the cartwheel. This element is done by gymnasts, gymnasts, and also acrobats; in fact, it is an acrobatic element.

You need to study in the gym on a springy field, using rugs and mats.

Warm up - run, stretch your back, neck, arms. If there is a trampoline, we warm up by jumping and jumping forward on the fourth jump.

Training - we learn to jump, jump rope, trampoline, strengthen our legs. Then we do somersaults, but on a soft floor, so as not to limit ourselves in the strength of somersaults. After that, we go to the trampoline and try to do a somersault.

After you manage to do a somersault on the trampoline, we do it from a place in the pit, you can use a gymnastic bridge. The learning process is as follows - we take two steps, start with the right foot, jump on the third step, land on two feet and jump again, this time in a somersault. You need to alternate between the trampoline and the pit until you can confidently do both. Learn to group in the air, that is, press your knees to your chest, holding with your hands, so the turning radius will be smaller and over time you can land on less bent legs.

After jumping into the pit, we do a somersault onto the mats - we push off from a springy surface, such as a bridge or floor gymnastics exercise mat, and land on a soft mat, which should be slightly higher than the floor. After this stage, we do a somersault on a special somersault track with a soft surface.

If you can jump high and spin a somersault well, landing on both feet, you can do it on a hard surface; gymnasts can try doing the exercise on a deck. But be careful, since this exercise is very dangerous - the acceleration of the body when turning in the air and landing is large, you can twist your leg, injure your back (or even your neck if you enter the turn poorly), you can also land on your heels and get a heel bruise.

Flip backwards in the air

The backflip, like the forward somersault, is a difficult element. It is recommended to do somersaults in the gym on mats because at the initial stage of training, falls are inevitable. A springy surface under the mat is desirable, preferably a carpet for floor exercises. It is not recommended to study in other conditions, since even with a mat, the hard surface of the floor will not allow you to jump high and will not absorb a fall safely enough.

Warm-up – we run five laps in the gym, doing folds and bridges, stretching our back. Training begins with backward somersaults. Then we go to the trampoline, first we jump up with a straight body, trying to jump as high as possible.

Then we try to do a somersault. First, it is necessary to have an assistant, and with experience, so that he throws the basin and helps the person turn it. In the air, you definitely need to tuck, but not as much as when turning forward, in order to have time to open up when landing. After the trampoline, you can move on to standing jumps into the pit (with foam mats). Sometimes they train for diving, but if this is not a special sport, it is better not to do this, since the diver may be injured with damage to the spine.

Then you can do it from a flat surface, but an assistant who will belay you and the mats will be needed for a long time; over several months of training you need to alternate exercises on the trampoline, in the pit and on the mat. When the muscles responsible for the backflip become stronger, you can do this element on a flat, hard surface, such as a gymnastics deck.

To learn complex elements and avoid serious injury, exercise in a gym under the supervision of an instructor. Be careful, even if you have learned to flip in the air from a standing position, try not to flaunt in front of your friends and not to tickle your nerves unnecessarily, because good performance requires extreme attentiveness, which is impossible in “challenge” exercises.

More and more young people are becoming interested in parkour and are successfully developing flexibility, agility and other physical indicators by performing various tricks. The whole secret to learning how to do a backflip lies in the correct technique and regular training - if these two conditions are met, you will quickly achieve it!

How to quickly learn how to do somersaults?

Don't expect to perform the trick perfectly on the first day. The more you practice, the more your body will refine the movements, and the better the somersault will be. If you regularly play sports, you can start training right away, but if not, then you need to devote a few weeks to getting in shape. It is worth jogging or cycling 3-5 times a week for 20-40 minutes, working out with dumbbells and doing leg exercises: squats, lunges, jumping from a squatting position, etc. When your body is strong, you will be able to handle any trick easier. If the main question for you is how to quickly learn how to do a back somersault, add back somersaults to your training; if you want to master a front somersault, somersault in both directions.

Only when all the muscles are toned and the legs are strong enough to push the body up to the desired height can you move on to master the trick.

The question of how to learn how to do a standing backflip requires consistency. At the beginning of any training, you need a warm-up to avoid injury. Then - repeated actions with insurance and, most importantly, with open eyes for complete control. This way you will quickly get results!

Let's consider the sequence of actions in detail:

As a warm-up, perform jumps from a crouched position, or, to begin with, from a half-squat. When jumping, straighten your body completely and stretch your arms up; when you land, group yourself back up.
The second warm-up exercise is tuck jumping: pushing off strongly from the ground with your feet, pull your knees to your chest, and lower your feet before landing.
The training itself begins with the starting position: standing, legs shoulder-width apart, knees slightly bent, arms down, head slightly lowered.
With your knees bent, push up with your legs as much as possible and swing your arms up in front of you with force. In the next second, straighten up - you are turning backwards.
At this moment, you need to press your knees to your chest and group yourself, clasping them with your arms.
As soon as you see the floor, immediately begin to ungroup - this should occur at the moment when it is perpendicular to your view.
With your knees away from your chest and your legs bent, land on your toes while maintaining balance. Avoid training barefoot or straightening your legs at this stage to avoid damaging your joints.

Don't worry if you don't succeed the first time. Train regularly with the support of a friend and preferably on mats to soften a possible fall.

Surely, since childhood, each of us has admired such a film actor as Jackie Chan, who in every film with his participation simply amazes with his incredibly impressive performance of acrobatic stunts, including doing the well-known somersault. Most film lovers, watching films of this kind, asked the question: “How to learn how to do a somersault?”, because any person always tries to impress his friends by demonstrating his excellent physical fitness.

Therefore, today we propose to get acquainted with the rules for performing such acrobatic tricks as back, side and front somersaults. Moreover, the basics of this trick can be mastered by practicing even at home. How to learn to do a backflip? Is it possible to teach how to do a forward somersault in the air in one day? We will try to answer these and other questions today.

It turns out that today there are several main types of air somersaults:

front;
rear;
lateral (from the wall);
pirouette;
wall flip;
double.

There is no doubt that quickly learning to perform aerial somersaults without minimal physical training is extremely difficult. To perform a somersault, no matter the front or the back, it is very important to train the muscle groups on the legs, so you can avoid injury.

This suggests that before you do this trick forward or backward, you should prepare your legs. Daily training will help you with this, which may include jumping rope, all kinds of squats, and somersaults. Exercises should be carried out on the ground, as this reduces the likelihood of straining the ankle muscles, which play an important role during an acrobatic exercise of this kind.

No matter how much you would like, you won’t be able to quickly master such a complex trick, and it doesn’t matter whether you work out at home or work in the gym, so be patient and improve your physical fitness.

How and where should training take place?

The first training should take place either on soft ground, or in the gym, where you can find special gymnastic mats that will reduce the impact of falls.

The advantages of specialized institutions also include the possibility of additional insurance and assistance, which can be a personal trainer. A qualified specialist will tell, show and teach you how to do this trick with minimal falls on your part.

But, despite this, you can train at home, setting aside a place and a couple of soft blankets or mattresses for this. You can also find, so to speak, a “brother,” that is, a person who is also not averse to learning how to perform this acrobatic element. As practice shows, studying in a group is much easier and more effective. Firstly, there is the possibility of a safety net, and secondly, you can clearly see all the mistakes and take them into account when performing, for example, a forward somersault.

How to do a backflip correctly?

In order to learn this trick, you need to perfect two exercises:

An accurate back somersault without any deviation.
Jumping to a height.

Most qualified specialists claim that only through proper grouping can one learn to perform this acrobatic exercise. At the first stage, it is extremely important to practice accompanied by a partner who can support you while performing the movements.

If you are learning this trick for the first time, it is better to enlist the help of several people, one of whom will hold your lower back while performing the flip, and the other will guide your legs correctly, ensuring a clear landing.

Important tip! While performing this exercise, it is extremely important not to look away to the side, as this can lead to injury. Concentrate your attention on one point and stick to it until the flip.

Back flip technique

We stand exactly next to the wall. Now we push off from the floor surface, straighten our torso, and then press our knees to our chest. You need to prepare for the fact that you won't be able to land on your feet the first few times, so prepare your knees for this by wearing knee pads.

How to do a front somersault correctly?

Practicing the forward aerial somersault is a basic acrobatic exercise, after which you can move on to more serious tricks.

Before performing a forward somersault, you need to learn how to do clear somersaults forward (from a squatting position and from a standing position) and jumping up with your arms extended forward. And only when all these exercises seem very simple and easy to you, you can safely proceed to the trick itself.

Execution technique

We stand straight next to the wall. We jump out with straight arms, move our legs a little further than our body, and then perform a flip. During this, the buttocks should be raised as high as possible, and the legs should be bent at the knee joint. Now we group ourselves, pull our knees towards our shoulders and try to land on the balls of our feet, slightly bending our legs at the knee joint.

To perform a clearer and smoother trick, you need to clasp your knees with your hands during a somersault.

How to properly train a side air somersault?

How to learn to do an Arabian somersault? This question is asked by those people who want to master the technique of performing a side somersault in flight.

Before you learn how to do this kind of somersault, you need to master several basic exercises:

side somersault, which is best done from the wall, landing on at least five mats;
side rollover with a preliminary run-up from the opposite wall.

Technique for performing a side somersault in the air

We combine the two above exercises, but at the same time leave only one mat on the floor, due to which the flight phase occurs.

We hope that our tips will help you master this trick. We sincerely wish you success in all your endeavors!

Performing a deft jump with a back or forward flip - a somersault - is not an easy task. This acrobatic trick requires good physical fitness and a lot of hard training. The child learns new skills faster. You can watch with admiration how athletic children easily perform somersaults and cartwheels and demonstrate excellent stretching. Of course, any girl or boy attending a gymnastics section will do a somersault. Another question is an adult who is very tormented by the question of how to learn how to do an acrobatic somersault. Well, as they say: “If there is a desire”!

We recommend reading: and

To hone the skill of performing somersaults, it is not at all necessary to seek help from a professional trainer. If a person is physically developed and there are no contraindications for health reasons, nothing prevents him from learning how to do somersaults on his own with the help of our tips and training videos.

Before proceeding directly to learning the somersault itself, it is necessary to first prepare the whole body. After all, an unathletic and sedentary person is unlikely to be able to perform a trick of this kind.

The lower part of the body should be especially strong - so it’s worth starting to master the technique of lunges now. Then add a daily light jog, jumping rope, standing long jump and running jump to your schedule. By giving the body physical activity on a regular basis, it will have no choice but to respond positively to a person’s new habits. You will see: literally after a week of training, endurance will improve and strength indicators will increase.

Jump Features

Somersaults are an exercise that needs to be brought to automaticity if you plan to learn how to do somersaults at home. After all, the exercises are very similar, only one is done on the floor, and the other in the air.

You will also have to remember school long jumps: jump from your toes, springing your heels, and landing softly. Whether you're training for a backflip or you're interested in learning how to do just a frontflip, landing softly is important.

How to do a forward somersault

It is necessary to begin your acquaintance with “air flights” with this type of somersault - it is the main one. First of all, we practice somersault technique:

We squat down, legs together, back straight;
We press our head to our chest, bring our arms forward;
We push off with effort from the floor and do a somersault.

It is best to learn how to do a running somersault, so due to inertia the push will be stronger. The jump up after acceleration must be done as high as possible.

If you have already mastered this technique, you can tell and show yourself how to learn how to do a front somersault, it’s time to train more complex variations of the exercise.

How to do a backflip

In order to quickly learn how to do a backflip, you need to perfect somersaults in the opposite direction until they become automatic:

Squat down and press your chin to your chest;
Push off and do a somersault, clasping your knees with your hands;
At the end, catch your balance in time.

A back flip must be done from a hill, so teenagers who love extreme sports can definitely answer the question of how to learn how to do a back flip. In this regard, the best time of year for training will be a snowy winter: when you can jump into the snow without much danger.

A backflip is a 360 degree flip of the body in the air, so a person must know how to quickly group themselves and land softly after a jump.

How to do a side somersault

If you want to learn how to do the famous Arabian somersault, you need to carefully master the technique of somersaults in the air. They are best performed by pushing off from a wall and landing on a soft surface. The push is carried out with one leg, while the second leg swings, which allows you to jump in the air.

The back flip - cork - has the same technique as the Arabian somersault.

Training place

What do you associate the concept of “acrobatics” with? Don't talk about role-playing games, where this skill determines how far you jump and from what height you fall. Acrobatics for most people stubbornly correlates with such a concept as a somersault, that is, such a deft jump with a back or forward flip (as you like). Anyone who at least once watched Teenage Mutant Ninja Turtles or Hong Kong action films as a child will understand us.

Learning this without preparation is dangerous. This is especially dangerous for those who have never exercised at least in a rocking chair in their lives. But if you really want it, then it’s worth a try. Be sure to train your legs - start your day with a jump rope: a good “run-up and jump” is the guarantee that you will not break your neck and jaw, so prepare yourself mentally. Put down mats or blankets and tumble on them - this will help you develop flexibility. The tuck exercise, which is vital to learn, will help you answer the question of how to learn how to do a backflip. At first, it is advisable to jump from a hill, just don’t forget to lay down mats.

You need to start with this type of somersault; it is basic in nature. Only after this can you move on to more difficult elements. Remember that you need to jump not from your heels, but from your toes - as expected, spring your heels as if you were 15 again and taking the long jump at school in a physical education lesson. The most important thing about learning how to do a front somersault is not to hit the floor with your heels - you need to land softly.

There are common points for backflips and frontflips. Of course, to an unenlightened person they may seem almost identical, but this is absolutely not true: they are completely different. Let's look at the similarities between these two types of somersaults. In both types of somersaults, landing softly is vital. Torsion is also a very important point in our lesson on how to learn how to do a somersault yourself, and the reason for this is the simplest - it helps to group and do everything as deftly as possible.

A very important point in performing somersaults is leg training. We wrote about this above. We talked about how useful it is to jump rope - so, you need to try a variety of types of jumps, gradually increasing the height of the jump. Jump, run, pump up your abs (this really helps in moving your legs where you need them), do flexibility exercises - here are our tips for you. A very good exercise for those who want to know how to learn how to do somersaults themselves is jumping with straight outstretched arms. How to do it? We'll tell you. You stand up straight, bend your knees - just like you did in school in physical education lessons when you wanted to pass the long jump, and jump up with straight arms, trying to drag your body along with them. Land on your toes, spring, bounce and land well - this will help you develop leg strength. Pay special attention to the softness and smoothness of the landing; it is advisable to do this under supervision: the technique should be corrected by knowledgeable people.

If suddenly you don’t have a good training room with mats or a soft Ikea mattress with a blanket at hand, then we recommend that you either give up on this thankless task (it’s very easy to break your neck without protection), or find yourself a pit with sand, for example, in many stadiums there is such joy. Of course, you will have to wash your hair much more often, but how passionate are you about learning how to do somersaults yourself without spending money? Remember to jump out and land softly on both feet.

But seriously, dude, this is very dangerous, really dangerous! Do all these joys under the supervision of a trainer, everyone can watch videos on YouTube, the only trouble is that you don’t see yourself from the outside, and in general you treat yourself very subjectively. If you have never played sports, never done acrobatics and did not know how to do a cartwheel as a child, think a few times before you start learning how to learn how to do a somersault yourself, because it is best to do a somersault under the guidance of a competent person who will support and understand. So quit this harmful business and go do something serious under the guidance and supervision of a coach.

Somersaults are an element of acrobatic exercises, as well as the increasingly popular parkour. A somersault is a jump that flips 360 degrees and lands on your feet. If you want to learn how to do a somersault, the most important thing is to know that for this exercise you need to have strong muscles and ligaments, especially in your legs.

How and where to train?

It is best to conduct training in the gym, under the supervision of professionals. However, not everyone has this opportunity. In this case, you can train at home, the main thing is to remember to be careful and follow all safety rules. Since this jump is quite traumatic, when training at home, you should lay out more mattresses and blankets on the floor. Also make sure that there are no sharp or hard objects nearby, and that there is nothing breakable on the closet nearby.

It is best to follow training videos when training at home. Such lessons are more intelligible than ordinary descriptions. Also, if you have not done anything like this before, you should start by training the necessary muscle groups. The load is especially heavy on the legs, so it’s best to start training with squats, lunges, and regular jumps. Then you should introduce daily jogging, long jumping and jumping rope. No earlier than a week later, you should carefully try your hand at more complex exercises.

Of course, the best option is to train under the supervision of an experienced instructor. He will not only show you and explain how to move, but also support you at the beginning of training and point out mistakes and mistakes.

Types of somersaults

There are several types of somersault jumps. Among them there are both relatively simple ones and those complicated by additional elements and figures. Among the main types of somersaults are:

Front flip. Represents a forward roll over the head. To do it, you need to throw your arms out from behind your head and sharply push off with your legs. There are execution options - bending over, double or even triple somersault, tuck somersault, etc.
Backflip. The jump back over the head is performed in the same way, but the arms are thrown back, while jumping you need to take a tuck or, in the case of a blanche back somersault, straighten up.
Side somersault. It can be performed from a running start or from a standstill, there are several varieties - doubleleg, aerial, shogunfay and the most famous Arabic.
Screw, or pirouette. A somersault with the body turning not only forward or backward, but also around its axis. Can be performed in combination with a somersault.
Somersault off the wall. This option is performed with a running start, after pushing against the wall. Can be performed with or without a tuck, accompanied by a leg swing.

How to learn to do a backflip?

To learn how to do a backflip, you first need to be excellent at doing reverse somersaults. This is done as follows:

Squat down and press your chin to your chest.
Push off and somersault back, clasping your knees with your hands.
When landing, catch your balance and stabilize.

The best way to learn a backflip is from a slight elevation. To do this, you can choose winter time, when warm clothes soften the fall, and you can safely land in a soft snowdrift. During the execution, you need to make a 360-degree flip, so the most important thing is to group yourself in the jump and land carefully. During the jump, your legs should be bent at the knees, jumping is accompanied by swinging your arms. Before landing, you need to straighten your legs. In this version of the jump, you must land on your entire foot.

The main complication with this somersault is that during the jump you cannot see where you will land. That is why you should look around carefully and jump there. Where you will not encounter obstacles, especially at the beginning of training. If jumping back causes great difficulty, you should start with something easier, for example, a forward somersault.

How to learn to do a forward somersault?

It is best to begin your acquaintance with the somersault technique with this particular variety. As with the backflip, the first thing you need to do is practice somersaults. This is done like this:

Squat down, straighten your back and bring your legs together.
Bring your arms forward and press your head to your chest.
Push off with your feet and, focusing on your hands, roll forward.

If you are just learning how to do a somersault, it is best to start doing it with a running start. This way you will be able to push off with your feet, which means you will have a much greater chance of a successful somersault. After the run, you need to jump as high as possible. That is why it is worth practicing in high and long jumps in advance. You can push off with one leg or two - it depends on what is more comfortable for you. Over time, you will be able to do both options equally successfully.

It is important to push off not with your entire foot or heel, but with your toe or toes. It is also necessary to land on your toes; for this you need to group yourself correctly during the jump. You need to press your knees to your chest, and before landing, straighten your legs and lightly spring them, absorbing the inertia of the jump.

When you master this technique perfectly, you can move on to more complex jumping options. It is better not to train several variations of somersaults at the same time. Not only will this take more time, but it can also make it confusing as to which type of jump you're doing and how you should group yourself while doing it.

How to properly train a side air somersault?

The side air somersault has several variations, but the most common is a somersault, which is called an Arabian somersault. Before learning how to do it, it is important to practice well. If you need to do somersaults during a front and back somersault, then in this case you need to be able to do the cartwheel exercise. After this, your body will easily find the desired position and mastering the Arabic or side jump will not be difficult.

When taking off, you need to jump as high as possible to make a turn and land on your legs slightly bent at the knees. You can jump in any direction, so it is better to choose the one in which you are better at doing a cartwheel. In this case, one hand should move in front and from top to bottom, and the other down and forward, in the direction of movement. At the same time, the leg rolls from heel to toe, this is how the jump can be as long as possible.

When jumping, it is important to not group too tightly. Pay more attention to your position, but be sure to look at the ground before landing so you have time to regroup. Landing is the most difficult stage. Failure to do so may result in injury. It is important that your legs bend slightly at the knees and absorb the energy of the jump.

You will find a video lesson teaching somersaults in the following video:

After reviewing all these options, remember that not only the success of the somersault, but also your health depends on the execution technique. Only move on to the next step when you are completely ready. And most importantly, don’t let the fear of jumping limit your movements; only by relaxing will you be able to do everything as needed.

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