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A basic back flip, also known as a forward roll, is an introductory gymnastics technique. While the backflip is fairly easy, it’s still used as the basis for more difficult techniques, such as the forward somersault, or the front flip. If you want to know how to do a cat roll, see Step 1 to get started.
- Stretch the apex muscle. Sit down with your legs extended straight ahead and reach your hands over your ankles to strongly stretch the hamstrings and calves, as well as the back.
- Rotate ankles. Sit down and hold the ankle – just above the ankle, then rotate a few times in the same direction, then change direction. Repeat with the other ankle.
- Wrist stretch. Move into a crawling position with your hands placed so that your fingers are facing your shins, not away from your feet. Move back and forth gently with the palm facing down, then turn the palm up and keep the fingers facing the foot.
- Wrist stretch. Rotate your head from left to right and from top to bottom as if you are nodding. Finish the neck stretch by rotating your head clockwise a few times, then switch to counterclockwise.
- End. At the end of the flip, with your shins bent, you’ll land on your feet with your arms out in front of you.
Advice
- The chin is always bent close to avoid injury to the neck.
- Find a soft floor, like carpet or mattress, instead of harder floors like wood. Doing so will result in bruised shoulders and pain that will last for several days.
- Do not wear a skirt when flipping the cat.
- Wear soft and elastic clothing.
- You need to have speed for this move, practice first on the trampoline.
- Do not land on your upper back as this can cause injury!
- Place a pillow in front of you so that your back touches it as you roll and does not cause injury
Warning
- Make sure you don’t eat or drink too much while doing the flip.
- If you do it too many times, you “will” possibly get dizzy. You will feel dizzy if you are not used to falling over and over again. First-timers should not do this.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 38 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 58,985 times.
A basic back flip, also known as a forward roll, is an introductory gymnastics technique. While the backflip is fairly easy, it’s still used as the basis for more difficult techniques, such as the forward somersault, or the front flip. If you want to know how to do a cat roll, see Step 1 to get started.
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