A back tuck on grass requires both speed and power.
Doing a back tuck on the grass for the first time is similar to doing a backflip in the gym, except for a few minor differences. You're going to use and apply the same techniques for a back tuck that gymnasts and tumblers do, but you'll need to amp up the energy level throughout. If you've never tried a back flip on any surface, don't worry. With a healthy dose of courage and practice you can learn and apply the same methods to become proficient at outdoor tumbling.1.
Lift your arms high over your head and place your feet roughly shoulder-width apart. Keep your head in a neutral position. You can use a visual mark by focusing on an object across the field. This helps you orient the body as you progress through the different stages of the flip.2.
Bend at the knees and dip your lower body. Tilt your upper body slightly forward and lower your arms in a forward sweeping motion. Your legs should be bent at roughly a 45-degree angle. Your shoulders should be forward and your arms should be positioned slightly behind your body, like a bird preparing for flight.3.
Leap straight into the air, sweeping your arms forward and up. Extend your upper body as high as you can reach. Keep your back straight and avoid leaning your upper body backward. Resist the urge to lean your head back prematurely. This is where focusing your eyes on your visual mark can help you.4.
Flex at the hips and whip your lower body over your head at the height of the jump. Don't bend your abdomen downward. Bend your legs up to meet your arms. Tuck your legs into a ball and flip the legs over your center of gravity.5.
Rotate your body as fast as you can. Open quickly out of the tuck position and spot the ground visually. Extend your legs outward but keep your knees slightly bent. Then land firmly on the balls of your feet.
- Before attempting the actual back tuck, try doing some practice high jumps to limber up and prepare for the flip. To help get over the fear of doing a back tuck, train your body to get used to the motion. Try rolling backwards into a back tuck position. The more you run this drill, the more your body will become conditioned to going end over end.
- You should first attempt the back tuck in a gymnastics facility under proper supervision. Once you progress to outdoor tumbling, remember that the grass has less spring than a gymnastics panel floor. You'll have to apply most of the power yourself with an explosive jump. Avoid stiffening your legs or straightening them to full extension when coming out of the tuck. If you lose your orientation, you could cause injury when you land. Be sure to keep your knees slightly bent.