To stretch your ankles, sit down on the floor. Prop one ankle up on the other knee, and rotate it in a circle a few times. Do the same with the other ankle. [2] X Research source Stretch your hamstrings by pulling one leg up behind you while standing. Try to tighten your butt muscles while doing it. Switch to the other leg. [3] X Research source Rotate your wrists and neck to get them stretched out. [4] X Research source
You should land on the balls of your feet. [6] X Research source As you push yourself into the air, lift your hands to your ears, so that you are keeping your core tight. [7] X Research source You’re not trying to flip right now. You’re just practicing the jump. [8] X Research source When you land, bend your knees slightly. [9] X Research source
As you come back down, straighten back out. [11] X Research source Bend your knees as you land. [12] X Research source
When you start out on the trampoline, make sure you are tight. That is, keep your head steady and your body straight. You don’t want your head and body flopping around, as that can lead to injuries. [14] X Research source Start by getting a bounce going by jumping a little forward into a punch. Once you’ve got the punch down, try adding in the knee lift.
Realize that if you’re trying to do gymnastics as an adult, the consequences can be more severe than when you’re learning as a kid. That is, as a kid, you only weigh 40 or 50 pounds when starting out in gymnastics, plus you’re a lot more flexible. As an adult, you weigh a lot more, and you don’t bend as easily. Therefore, it’s easier for you to get injured. [15] X Research source You probably shouldn’t try a front flip if you have back or knee issues, at least not without consulting a doctor first.
As you’re leaping into the jump, lift your arms. Your arms should end up by your ears as you’re jumping, as that keeps your core muscles tight. [18] X Research source Pushing your momentum upward gives your more height. In turn, that gives you longer to complete the flip. [19] X Research source In addition, push your butt out as you lift off from the ground. This move can help you get your spin started. [20] X Research source
Make sure to grab your legs just below your knees in the little hollow there. That way, you pull your legs in without pushing your knee forward. [24] X Research source You are also going to be throwing your upper body down towards the ground. [25] X Research source Also, push your head down. Your chin should be at your chest so that you tuck tightly. [26] X Research source
As you land, bend your knees so that they take some of the shock. [30] X Research source In gymnastics, you generally finish with your arms up.
To move into another skill, lunge forward on one leg as you come out of the flip. Basically, it’s like continuing to run, but instead of taking steps, you use the momentum to go into your next move. Make sure your arms are up by your ears so you’re ready for the next move.
To use a running trampoline, you simply run down the trampoline. Do a punch at the end, and then flip into the mats. [34] X Research source If you don’t have access to a running trampoline, you can still practice your front flip on your trampoline. Simply get started jumping, then treat a jump as a punch, meaning you rotate into your front flip. Extend as you come out the other side and keep jumping. [35] X Research source
