Once proficient, you can perform front flips on the balance beam.
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An intermediate level skill, the front flip, or front tuck as it is also called, is a staple element in gymnastics and is used on the floor and for all types of apparatus, including the balance beam, vault and bars. Proficiency in front flips can help you to progress to more difficult sequences and routines. Becoming a master of front flips requires learning to perform the skill on the floor with proper technique and then practicing it regularly to refine your form.1.
Warm up before performing any tumbling moves with at least 10 minutes of cardiovascular exercise, such as climbing stairs, jogging or jumping rope. Activate your muscles with approximately 10 to 15 minutes of backbends, cartwheels, handstands, front walkovers and front handsprings.2.
Stand at the edge of the mat and make sure there is at least 10 to 15 feet of clear space in front of you. Elongate your spine, engage your abdominal muscles and slide your shoulder blades down your back. Focus on a spot on a wall in front of you to use as a guide for your body position during the flip; keep your eye on the spot for as long as possible as you initiate the forward somersault of your flip.3.
Take a running start by springing forward for four or five steps with increasing speed. Transition into a skip-step to prepare for the push off to initiate the flip; hop on your dominate foot and land on the balls of both feet, with knees bent. Simultaneously, extend your arms toward the ceiling until they are slightly bent behind your head.4.
Push off the floor with both feet to launch into the air. Tuck your knees in toward your chest as close as possible to maintain proper body alignment. Simultaneously, straighten your arms over your head, as if you are throwing a ball forward; the movement will help your body to rotate forward.5.
Find your spot on the wall as you finish the full forward rotation; seeing the spot is an indication that it is time to land. Release the tuck and straighten your body as you come out of the somersault. Land with both feet on the floor, knees slightly bent and arms parallel to the floor in front of you.
- Practice the flip on a trampoline first if you are having trouble jumping high enough into the air to fully rotate properly.
- Learn and perform front flips under the supervision of a certified gymnastics coach.
- Consult with a physician before starting a new gymnastics or tumbling practice. Make sure that you have no injuries or medical conditions that will interfere with any gymnastics activities.