How to do a "BACKFLIP"

3 things “YOU” should “NOT” do if you WANT to learn your “BACKFLIP”

In Uncategorized on January 19, 2011 at 2:45 am

Get your backflip

These are the 3 things you should “NOT DO” if you want to learn your “BACKFLIP”

If you follow these 3 RULES you will SAVE yourself alot of TIME, MONEY, and Potential PAIN of injurying yourself severely. If you DON’T follow these RULES,

it will take you FOREVER to learn the backflip, you could end up WASTING MONEY, and you will most likely INJUR yourself, Which is definitely not cool.

The backflip consists of your body jumping from your feet on the ground and rotating 360 degrees(feet over head) to land back on your feet again.

We do NOT want to only go 180 degrees.. because then we land on our neck, which will most likely end with a loud cracking noise and a tingling sensation in our legs. Congratulations! We just broke our NECK!

The back flip is a move that can be performed on flat ground from a standing position, by taking a couple of steps backwards into the backflip, or from a forward run. When you perform a forward run you will need to perform a “round off” to set your body into the backflip.(Which I will cover in more detail in a later blog)

#1. “NEVER” just go for the “BACKFLIP”

NEVER just go for it! If we just go for it without an prior training, conditioning, or body coordination for the back flip. Guess what? Unless we are a FREAK of nature and can somehow get it on the FIRST TRY, we are not going to land it.

We will most likely squirril out and land awkwardly on  our face. If we are lucky we may have our hands out to brace our fall. If we don’t freak out and actually do commit, our form will most likely be all wrong and we will end up landing on the top of our neck or if we’re lucky, our hands and knees.

You need to learn the RIGHT technique and have a SYSTEM to build into the backflip.

#2. “DON’T” try it OUTSIDE unless you “HAVE” to

Try this in a gym or SOFT environment! The backflip is a difficult move and very SCARY to learn. It’s always safest to attempt it first with an instructor in a gym. But I know if you were like me when I first tried my backflip, you may not have the money or resources for this option.  

If you hire an instructor or have private lessons it can set you back $100 an hour. Take a class and you could spend $20 a class sharing time with a bunch of other kids who will probably all be about 5 years old.

The big class environment Sucks in particular for learning. I’ve had people go into classes and it take them almost a YEAR just to learn the standard BACKFLIP. Of course a lot of this depends on the person and the teacher you hire.

If you have the money for 1on 1 private lessons, then I would definitely take that option. This is certainly the safest option. But I know a lot of us don’t have that option.

If you can’t afford it or it isn’t a good fit for you, you still definitely want to find a soft area for your first attempts.

Look for open gyms or padding you can find around where you live. I learned my backflip on grass but for other flips I used track and field mats left out at schools, old mattress’ at home, local sand pits, and then when I could afford it, open gyms for about 5-10$ for 2-3hr sessions.

#3. “IF “your SCARED DON”T do “IT”!

There is a very good reason why we are very SCARED to do the BACKFLIP. We are attempting to go inverted in the air and HOPE we land on our feet. We haven’t conditioned our mind or our body to perform the move. Our brain is saying NOOO because our brain knows we are about to BAIL really hard. So we need to listen to our brain! Don’t do it! Being a little nervous is fine, but being deathly scared is not.

There is a way to take AWAY the FEAR. But you must follow a step by step process that will condition your mind and body to perform the move. As your body becomes COMFORTABLE  with the motion, so will your mind.

For more INFORMATION on HOW TO DO THE BACKFLIP  check out my other POSTS! or WATCH THE BACKFLIP VIDEO“WATCH THE BACKFLIP VIDEO click here”

3 Things “YOU” need to KNOW to get your “BACKFLIP”

In Uncategorized on January 15, 2011 at 9:41 pm

 These are the 3 Things you NEED to KNOW your “BACKFLIP”

If you understand these 3 Things you will SAVE yourself a lot of TIME, MONEY, and potential PAIN of injuring yourself severely. If you DON’T follow these THINGS, it will take you FOREVER to learn the back flip, you will do the WRONG things which will KEEP you from learning the backflip, and you will most likely INJUR yourself, which is definitely not cool.

The backflip consists of your body jumping  from your feet on the ground and rotating 360 degrees (feet over head) to land back on your feet again. We do NOT want to only go 180 degrees.. because then we land on our neck, which will most likely end with a loud cracking noise and everything ceasing to exist around us. Congratulations! We just DIED!

The back flip is a move that can be performed on flat ground from a standing position, by taking a couple of steps backwards into the back flip, or from a forward run. When performing the backflip out of a forward run you will need to perform a “round off” to set your body up into the backflip. (Which I will cover in more detail in a later blog)

#1. “YOU” need to be “FIT”

If we WEIGH 300 lbs, all fat, odds are we will NOT be able to perform a backflip. Think about it, the MORE dead weight, or fat, we have to carry, the MORE weight we have to push against earth’s gravitational pull. Meaning the LESS we can jump.

The more EFFICIENT your muscle to weight ratio, the HIGHER you will jump. The higher you can jump, the more TIME you give yourself to rotate around.

The LESS dead weight you have to carry, the TIGHTER you can tuck. The tighter you tuck, the FASTER you rotate in the air. The faster you rotate, the QUICKER you are able to land on your feet.

Meaning that the BETTER shape we are in, the BETTER our backflip will be. So we want to be in the best shape we can be. You use your WHOLE body when you perform the back flip, so your whole body NEEDS to be developed.

The TYPE of exercises are KEY if you want to see results FAST. Do the WRONG exercises and you could be HURTING your backflip instead of helping it.

#2. You NEED to”UNDER STAND” physics

Understand PHYSICS… and the backflip will be a lot EASIER to comprehend and perform. Gravity is PULLING your body towards the ground. In order to jump OFF the ground, your legs must be able to apply enough force against the ground to launch your body weight up and exceed the amount of FORCE gravity is pushing DOWN upon you.

The more DEAD weight your legs must launch upward, the LOWER your jump will be. So any part of your body that isn’t helping your jump is HURTING your jump. For example if you’re not throwing your arms properly or in coordination with your jump, your arms will act as anchors pulling you towards the ground, instead of extra weight ASSISTING you in your battle against gravity.

When doing the backflip the same laws of physics apply. You are still going to have to throw ALL of your weight straight up in the air to get height. You must allow your body to reach optimum height before you begin your rotation into the back flip. This is called the “SET”. You set (or gain height from the jump) BEFORE you rotate. Once you begin rotating you KILL all of the upward momentum that you were providing with the jump. So if you DON’T allow your body to get sufficient height (or get a good set) before you rotate, you will not have enough TIME in the air to rotate back on your feet.

#3. “KNOWING” the right technique is “NOT” enough

The technique is NOTHING, you can figure out the technique by pausing a youtube video. I’ll tell you the EXACT  technique in my next blog post. But that is only PART of the equation. You can watch a move, and know how it’s performed but that doesn’t mean you will be ABLE to do it.

I can WATCH a guy do a double backflip off of something and figure out every little detail on how he EXECUTED the move. But If I went and tried it, without conditioning my mind and body and building muscle memory, it would most certainly not turn out the way I PICTURED it.

Now, don’t get me wrong, knowing the exact execution is NEEDED. If you don’t know how the move is even performed then your WORSE off than the joker who at least knows HOW to do it.

What you have to do is CONDITION your mind and body, build muscle memory. Just like learning how to WALK. You had to develop different muscles and body coordination. Areas of your BRAIN and BODY had to be conditioned.

Do this and the backflip will become as natural as doing a jumping jack. 

But HOW do you condition your mind and body for the back flip WITHOUT doing the back flip?

FIND OUT IN MY NEXT POST! OR WATCH BACKFLIP VIDEO click here!

HOW to do a “BACKFLIP”!!

In Uncategorized on January 12, 2011 at 10:36 pm

Here’s how to get your back flip!

Here is the technique to learning the backflip. But as I said in earlier posts-

“The technique is NOTHING, you can figure out the technique by pausing a youtube video. I’ll tell you the EXACT technique in my next blog post. But that is only PART of the equation. You can watch a move, and know how it’s performed but that doesn’t mean you will be ABLE to do it.

I can WATCH a guy do a double backflip off of something and figure out every little detail on how he EXECUTED the move. But If I went and tried it, without conditioning my mind and body and building muscle memory, it would most certainly not turn out the way I PICTURED it.

Now, don’t get me wrong, knowing the exact execution is NEEDED. If you don’t know how the move is even performed, then you’re WORSE off than the joker who at least knows HOW to do it.

What you have to do is CONDITION your mind and body, build muscle memory. Just like learning how to WALK. You had to develop different muscles and body coordination. Areas of your BRAIN and BODY had to be conditioned.

Do this and the backflip will become as natural as doing a jumping jack. 

But HOW do you condition your mind and body for the back flip, WITHOUT doing the back flip?”

Find out here- http://www.learnmoreparkour.com/get-your-backflip.htm

Of course things may be DIFFERENT for you. So read all the techniques and go outside and see if you can do it. (BE SAFE, it is always best to seek assistance or learn in a gym)  But if most of you are like me, when I went out side to try it after finding out the techniques, I was still scared shitless. And I spent most of the day telling myself I was going to do it.. but never did.

It wasn’t until I discovered this system” at this “site” that I was actually able to do the backflip. The system quickly enabled me to overcome the fear in a safe and easy way outside! Without shelling out money for a coach, spotter, or pads!!

So if you want to find out how to get your backflip right NOW! Without the fear and in 5 EASY STEPS like I did just check out this SITE! The site has TWO systems for learning the backflip, as well as specific exercises to get you CUT and develop the right kind of muscle to get you a HIGH backflip. If you can do a CART WHEEL.. then you can get your backflip with this system. Again you can check it out HERE  It really helped me out.

The Back flip technique (From http://www.learnmoreparkour.com/get-your-backflip.htm)

THE TECHNIQUE TO THE STANDING BACK TUCK OR BACKFLIP

The BACK FLIP consists of 4 STEPS.

-The Pre-Jump

-The Jump and Set

-The Tuck and Rotation

-The landing

If you screw up on any of them the WHOLE backflip will be sabotaged. So if you mess up on the pre-jump , your jump will be wrong. If your jump is wrong, you won’t get any set. If you have no set, then you will have no time to tuck and rotate all the way around. If you don’t have time to rotate around, you will not land the back flip and will land on your HEAD. Which is NOT a good thing.

So all of these steps need to be well executed if you want a successful backflip!

STEP #1 – The Pre-Jump

This is the body positioning and set up before you execute the jump.

Start off with your legs straight, about shoulder , or a little bit closer than shoulder width apart. Arms straight, almost at a 90 degree angle in front of you, with palms facing down towards the ground. Your head will be facing forward and you want your eyes to be focused on a specific object or point directly in front of you at about eye level or slightly above eye level.

This will align your body for performing the backflip and set your self up for a good jump.

STEP#2 – The Jump

This is the execution of the jump.

[ I prefer to do a slight bounce on the balls of my feet before I execute the jump, but this is just personal preference.]

From the pre-jump position, you are now going to quickly bend your knees to almost a 90 degree angle while you simultaneously pull your arms , which were in front of you, down and  at a slight angle behind you.

Now your ready to JUMP! As soon as your legs reach 90 degree angle and your arms are in the downward position, you are going to quickly jump with your legs as you throw your arms straight up in the air. Eyes still focused on that object in front of you.

You are now going into the SET. (The height you gain off the ground before you initiate the tuck)

-Now your first reaction as you jump is to start tucking immediately and to get the flip done with as soon as possible. Ha, you do NOT want to do this. You will reduce the height of your jump significantly, you will not get a good set, and you will leave yourself with no time to rotate around.

You need to wait a split second after you have jumped. Keep your back straight and your body as close to vertical as you can, a slight angle backwards is ok. Continue to have your eyes focused on that object until after your feet leave the ground and you have gained your optimum height and are ready to initiate the tuck.

STEP#3 – The Tuck

This is what will rotate your body around

After you have executed the jump and have reached a good set, your optimum height, it’s time to initiate the tuck. You will quickly pull your knees to your chest and pull your head back. Your eyes will not be focus on the object in front anymore, they will go back with your head and start to prepare for your spotting as you land.

-When you pull your knees to your chest you want to make sure that your are not pulling your chest towards your knees. Otherwise you will counteract your momentum.. and you will land on your head.

As your knees come toward your chest you will grab around the outside of your legs, either around the shins or underneath at the end of your hamstrings by your knees.

-Tucking and grabbing your legs will enable you to rotate with a lot more speed because when your body becomes tighter, the less your body has to rotate to get all the way around. Also when you pull your tuck in really tight it gives you more force into the rotation.

For Example:

[Picture]

Here are two circles. It takes the bigger circle much longer to rotate all the way around than the smaller one because it has a lot more surface it has to cover for it to rotate around. The smaller you curl or tuck your body, the less surface that has to rotate, the less time you need to rotate all the way around.

STEP#4 – The Landing

Now that you have rotated around, it’s time to land. As you come to the end of your rotation, you should be able to spot the ground. This will make the landing fairly easy. The landing is controlled by the release of your tuck.

If you release your tuck too early, you will not finish the rotation, you will under rotate and probably land on your knees or all fours.

If you hold the tuck too long, you will over rotate, which will cause you to land on your heels followed by your butt.

Most likely when first starting out, over rotating will not be an issue. It only becomes an issue when you become very proficient with your jump, set, and tuck or when you are back flipping off of objects.

Step 2-Bend knees to just at a 90 degree angle. As you bend down your arms will reach behind you as your chest leans just so slightly forward. Keep your head focused in front of you. You want to focus on a spot directly in front of you through the first 4 steps.

Step 3-Jump! Use your arms and legs in a fluid motion together. Keep your eyes focused on the point in front of you. That will keep your back fairly straight as you jump. You want to jump up not back or at any angle that will take away from the height of your jump.

#2 “Back flip out of a backwards step”

#3 “Back flip out of a round off”

-Cart wheel

-Turn to roundoff

-Lock out with shoulders

-Extend in lounge to build more momentum

-Hand placement

-Leg direction in air

-Whip legs down together

-Block

-Same back flip technique

-Be careful on the rotation because you should have a lot more height

#4 “Back flip off of an object”

-Realize how high you are- you will have a lot more time to rotate- your tuck controls your rotation speed

- Lean back- you do not want to hit the wall! Because then you DIE!

Now you know the techniques! To the backflip and its variations! But knowing all that information is only half the battle! Check out  “THIS SITE” for the detailed , simple bacflip system I used to get my backflip.  I was able to learn how to develop the correct muscles for the backflip, eliminate all of the fear for the backflip, and learn the system to condition your mind, condition your body, and develop muscle memory to learn the back flip in the quickest easiest way possible.

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