Topic: Backflip Problem - Accidental Gainers

[Shay]

Alright, so I have this odd problem with backflips. I'd better start from the beginning though.

So I was at open gym learning backflips on the tramp when I noticed that I would actually move forward a few feet every single time.  However, I just let it go and I guess it corrected itself, because after when I tried it on the floor it only happened once or twice.

Then came the day I decided to take my backflips outside.  So I got a spotter, prayed and threw it.  What happened? I moved 4 god damn feet forward and landed on my neck.  This was four days ago and I've just regained almost full use of my neck, and it wasn't fun these 4 days.

So I want to know, why does this happen and what am I doing wrong? I'm trying to jump straight up as hard as I can for height but I keep going forwards.  How can I fix this?  I don't want a repeat of Saturday's performance.

Thanks guys!

[pk1993]

I cant help you with form. All I can say is I feel your injury. I had that happen on a front-flip 4 days ago. And I almost have full funtionality back.

[MThomasfreerun]

I'm sorry to hear about your injury - I hope there was no lasting damage.

The diagnosis is pretty simple for your gaining: You're driving your hips forward when you jump. You need to jump STRAIGHT up without kicking your hips forward.

Bend slightly at the knees, keep your chest upright, jump straight up to the sky THEN pull your knees up to your hands.

A LOT of people have this problem because they are bending forward before they jump. This forces you to throw your chest back to straighten out, and usually leads to hips pushing forward. Try to squat straight down (and you don't even need much) and then push straight back up (yes I repeated that a lot - I don't want to underemphasize it ;-) )

Best of luck!  Keep using mats/trampoline/spotter.

[Chad Zwadlo (Zwadloc)]

First of all I'd say if you had a spotter and you still landed on your head you need to find a new spotter...

On the technique itself MThomasfreerun is probably right that your hips are going forward as you jump.  One big reason this happens when you first start learning flips is because you throw your head back when you take off.  This makes your spine curve all the way down and your hips move forward.  Make sure when you jump up to do the flip you keep your head neutral and your body comes up over your head, not your head trying to go under your body (thus making you land on it).

Here's a tutorial video I made a while ago on back flips that may help.  I even do a few gainers and you can watch the difference of the takeoff for gainers and regular back flips.  Also there's a spotting section that may help you with your spotter problem...http://www.youtube.com/watch?v=Yjl_Y4ivWTU