Uploaded June 2019 | Updated September 2026, 2 weeks ago
DO THIS AT YOUR OWN RISK — READ DESCRIPTION
Learn how to backflip—no gym, no spotter! If you learned it, like and subscribe! If you still need help, let me know down below!
How to warm up and get in shape for the backflip: youtu.be/oTAvkZ2wfcQ
After flipping only 2-4 times a day, only 3 days a week, on grass, with good shoes, without landing awkwardly or twisting anything, I suddenly got an ankle sprain and probable fracture, and my ankle has been hurting on and off for over 3 months.
I am not going to attempt backflips again, and I personally would not recommend learning this. But if you do, stay safe, use perfect form, be patient, and have fun!
FORM BASICS
1. Shallow set (don't go all the way down)
2. High jump (as high and straight as you can)
3. Delayed tuck (wait until you're almost at the peak)
4. Hard tuck (tuck tight and fast!)
5. Long tuck (stay tucked as long as possible)
PREVENTING INJURY
1. If you have pain, stop immediately.
2. When you land, let your legs bend naturally to reduce the pressure on your joints. Don't stiffen them. Stiffening your legs when you land is like walking up to a brick wall and kicking it as hard as you can. Your body will eventually pay you back by making it painful to do simple things like walking and biking.
3. Don't keep trying if you are landing on your toes or knees on the ground. This hammers your toes, ankles, arches, and knees in a bad way. If you fail twice in a row on the ground, go back to the trampoline until you can over-rotate. Then go to pillows until you can land solidly on them.
4. Every hard impact your body suffers raises the chance that when you get older, you're going to have a lot of pain. Even if it's years later. Keep that in mind. It's the same with parkour, football, boxing, and even long-distance running (especially on concrete). Obviously it's equally bad to sit in a room all day and miss out on life (and atrophy yourself), so if you can find fun activities that avoid hard impacts (biking, swimming, walking, calisthenics, weight-lifting, dancing, yoga, versions of tai chi, etc.) go for those as much as you can.
Thanks to my fantastic patrons:
Alan V.
Itamar L.
Chip W.
You guys help me make this happen!!!
My dream is to make a living by creating music. You can help me make this happen! If you are willing, here are a couple ways you can support me:
•For only a few dollars, you can get early video access, collab opportunities, and other super cool perks on Patreon:
patreon.com/chrisbandy
•I've recorded, mixed, mastered, and produced a jazz vocal album:
chrisbandyjazz.wixsite.com/mysite/music
•I've released an electronic dance album with 12 original compositions:
music.apple.com/us/album/stranger-in-the-earth/981727571
•I work as a freelance composer, arranger, transcriber, and recording vocalist:
tinyurl.com/CJBmusic
Anything and everything is greatly appreciated. Thank you SO much!
-Chris
DO THIS AT YOUR OWN RISK — READ DESCRIPTION
Learn how to backflip—no gym, no spotter! If you learned it, like and subscribe! If you still need help, let me know down below!
How to warm up and get in shape for the backflip: youtu.be/oTAvkZ2wfcQ
After flipping only 2-4 times a day, only 3 days a week, on grass, with good shoes, without landing awkwardly or twisting anything, I suddenly got an ankle sprain and probable fracture, and my ankle has been hurting on and off for over 3 months.
I am not going to attempt backflips again, and I personally would not recommend learning this. But if you do, stay safe, use perfect form, be patient, and have fun!
FORM BASICS
1. Shallow set (don't go all the way down)
2. High jump (as high and straight as you can)
3. Delayed tuck (wait until you're almost at the peak)
4. Hard tuck (tuck tight and fast!)
5. Long tuck (stay tucked as long as possible)
PREVENTING INJURY
1. If you have pain, stop immediately.
2. When you land, let your legs bend naturally to reduce the pressure on your joints. Don't stiffen them. Stiffening your legs when you land is like walking up to a brick wall and kicking it as hard as you can. Your body will eventually pay you back by making it painful to do simple things like walking and biking.
3. Don't keep trying if you are landing on your toes or knees on the ground. This hammers your toes, ankles, arches, and knees in a bad way. If you fail twice in a row on the ground, go back to the trampoline until you can over-rotate. Then go to pillows until you can land solidly on them.
4. Every hard impact your body suffers raises the chance that when you get older, you're going to have a lot of pain. Even if it's years later. Keep that in mind. It's the same with parkour, football, boxing, and even long-distance running (especially on concrete). Obviously it's equally bad to sit in a room all day and miss out on life (and atrophy yourself), so if you can find fun activities that avoid hard impacts (biking, swimming, walking, calisthenics, weight-lifting, dancing, yoga, versions of tai chi, etc.) go for those as much as you can.
Thanks to my fantastic patrons:
Alan V.
Itamar L.
Chip W.
You guys help me make this happen!!!
My dream is to make a living by creating music. You can help me make this happen! If you are willing, here are a couple ways you can support me:
•For only a few dollars, you can get early video access, collab opportunities, and other super cool perks on Patreon:
patreon.com/chrisbandy
•I've recorded, mixed, mastered, and produced a jazz vocal album:
chrisbandyjazz.wixsite.com/mysite/music
•I've released an electronic dance album with 12 original compositions:
music.apple.com/us/album/stranger-in-the-earth/981727571
•I work as a freelance composer, arranger, transcriber, and recording vocalist:
tinyurl.com/CJBmusic
Anything and everything is greatly appreciated. Thank you SO much!
-Chris
