Content

• To step
• Part 1 of 2: Learning the moves
• Part 2 of 2: Do a somersault with a run-up
• Tips

A somersault is also called a "front flip" in gymnastics. In essence, it's a movement where you jump in the air, curl yourself up like a ball, and roll forward. Then you unfold again and land on your feet. However, if you are a beginner, it is better to start with the basic movements of the somersault.

To step

Part 1 of 2: Learning the moves

1. Stretch. Regardless of the gymnastics exercises you do, you will have to stretch first. In any case, stretch your ankles, hamstrings, neck and wrists.
   • To stretch your ankles, first sit on the floor. Place an ankle on the other knee and rotate it in a circle a few times. Do the same with the other ankle.
   • Stretch your hamstrings by pulling one of your legs up behind you while standing. Tighten your glutes as you do this. Continue with the other leg.
   • Twist your wrists and neck to stretch it.
2. First, practice taking off for your jump. Run forward a few steps. Make sure you have a good balance while doing this. On the last step, bring both feet together and push yourself into the ground and into the air.
   • You should land on your front feet.
   • As you push yourself into the air, lift your hands towards your ears, keeping your core tight.
   • Try not to do a somersault first. First, just practice the jump.
   • Bend your knees slightly while landing.
3. Practice with a knee lift. Once you've mastered the take-off, add a knee lift. Jump into the air and pull your knees up.
   • Straighten your knees as you come down.
   • Bend your knees as you land.
4. Practice on a trampoline. A safe way to practice these steps is on a trampoline in your backyard. You can go through each of the steps in this section on a trampoline in your backyard to get a feel for the movements.
   • When you start on the trampoline, make sure to keep your muscles tight. That means that your head stays straight as well as your body. Your head and body are not supposed to swing in all directions as this can lead to injuries.
   • Try to get the springs going by jumping slightly forward in the take-off. Once you've mastered the take-off, try adding the knee lift to it.
5. Decide if you are ready to do a flip. Before you do a somersault, make sure you get as much height as possible. Take good off the ground when you are going to jump. In addition, it's really best to partner with someone if you've never done this before. Go to a gymnastics or parkour gym for some tips. Plus, at these gyms, you have access to things like jumping floors, which makes things a lot easier.
   • Realize that if you try to do gymnastics as an adult, the consequences can be more serious than if you were a child. That is, a child weighs only 20 or 25 kilos when it starts, and a child is also much more flexible. As an adult, you weigh a lot more, and you don't bend that easily. That is why injuries are more likely to happen.
   • You probably shouldn't try a somersault if you have back or knee problems, at least not without first talking to a doctor.

Part 2 of 2: Do a somersault with a run-up

1. Take a run. You only need to take a small run-up to get enough impetus. Four or five steps should be enough, but you can do more to gain extra height and strength once you master the basics. It is best to train in a gymnastics school with a jumping floor and spotters if you can.
2. Take a run up in a jump. In the last step, jump forward and bring both feet together so that you land on both for the jump. In addition, your torso should lean back slightly so that your impulse is directed upwards instead of straight ahead.
   • As you push off for the jump, raise your arms. Your arms should end at your ears when you jump, as they keep your core muscles engaged.
   • Pointing your impulse up causes you to jump higher. That you end up giving you more time to perform the somersault.
   • In addition, you push your butt out while pushing off the ground. This step can help you get started on your somersault.
3. Make sure your head stays in place. Until you retract your head, your head should be facing forward. The easiest way to maintain this position is to find a spot on the wall that you can stare at while doing your somersault. Keep your eyes on it until you shape yourself into a ball.
4. Use your arms for the impulse. Your arms can help you start the rotation. Your arms should go up in the air and back slightly during the take-off. When you start curling yourself up, throw your arms forward. That will help start the rotation.
5. Curl up your body. To get yourself into the somersault, you make yourself small. Grab your shins just below your knees and tuck yourself in like a ball, continuing the rotation.
   • Make sure to grab your legs into the small hollow just below your knees. This way you pull your legs in without pushing your knees forward.
   • You are also going to push your upper body down to the floor.
   • Push your head down as well. Your chin should be pressed against your chest so that you are rolled up tightly into a ball.
6. Don't stay curled up for too long. When you roll yourself up, it can be tempting to hold your shins for a longer period of time. However, if you do this for too long, you will go too far. You might get lucky and do a double somersault, but you could also crash without landing on your feet.
7. Straighten your body again. To complete the somersault, straighten your body as you come out of the somersault. Basically you unfold yourself from the rotational position. Try to push your leg toward the floor when the twist is almost complete, instead of kicking out so you don't land on your butt.
   • As you land, bend your knees so that they can absorb some of the shock.
   • In gymnastics, you generally end up with your arms raised.
8. Decide how you want to complete the jump. You can fix the landing, which means you don't move. You can also jump forward a few steps after the somersault as a way to deal with your impulse. And finally, you can use the impulse to do another kind of somersault.
   • If you want to continue with another exercise, push back forward on one leg after completing the somersault.
   • Basically, it's like continuing to run, but instead of taking steps, you use the impulse to continue in the next move.
   • Make sure your arms are up to your ears so you are ready for the next step.
9. Practice on a "running" trampoline. You can practice the continuous somersault on a running trampoline. Most gymnastics schools have such trampolines.
   • To practice on a "running" trampoline, simply run on the trampoline. Drop off at the end and flip to the mats.
   • If you don't have a "running" trampoline, you can still practice the somersault on your trampoline. Just start jumping, then treat the jump like a take-off, which means you will turn in your somersault. When you come out on the other side, straighten again and keep jumping.

Tips

• It is always better to have a spotter who is knowledgeable. Learn the somersault at a gymnastics school.