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Having mastered trampolining, many users of this sports equipment begin to think about moving on to performing tricks. And the first thing that comes to mind, of course, is somersault. Indeed, the element is incredibly effective. However, in order to master it, you must first carefully study the execution technique and safety rules. This is what our article is about. Below we describe how to do somersaults on a trampoline back and forth. These are two completely different elements with their own nuances. If you also dream of learning how to do somersaults on a trampoline, then be sure to check out our tips.
Where without her! Let's quickly go over the main theoretical points in order to immediately dot the i's.
From Italian, the word "somersault" is translated as "jump". This is a basic element in sports acrobatics. A somersault involves moving at least 360° (possibly more) from a standing position over the head and then landing on the feet. In other words, a coup over the head.
In general, there are quite a few types of somersaults. But we will focus only on the two most popular variations - front and back somersaults.
If you are far from sports and have previously paid little attention to your physical form, then keep in mind that, most likely, tricks on a trampoline will be quite difficult for you. Therefore, it is better to start by preparing your body for these difficult elements. Your best friends are ordinary jumping rope. This is a great way to develop endurance, coordination and agility, as well as, if necessary, get rid of a couple of extra pounds. Train and long jump from a place. But most importantly, practice somersaults.
Subject to safety rules and the correct technique, somersaults on a trampoline can give amazing sensations of flight. However, it is worth remembering that this element is among the traumatic. And it’s good if the consequences of an unsuccessful trick are limited only to your fear or, for example, a bruise. This is clearly better than sprains, dislocations, fractures, displacements and other serious injuries.
Therefore, we strongly recommend: before performing somersaults, study the safety rules. There aren't many of them.
Never try to do somersaults (and never use a trampoline at all) in a state of altered consciousness. For example, being intoxicated. Even if it seems to you that you are perfectly in control of your every movement. Alcohol greatly slows down the rate of the reaction. And this is extremely important when performing somersaults.
Make sure you have enough space on the trampoline. So that there are no other people, pets, foreign objects nearby.
You need to be engaged on a trampoline in comfortable clothes that do not hinder movement, do not distract. Shoes should also be comfortable.
Empty your pockets first. Otherwise, their contents may scatter in different directions when you perform the elements, injure you or be damaged.
If you feel tired or in pain, postpone your trampoline until the next time.
Try to curb your fear. Remember, it only slows you down. At a key moment, fear can shackle you and prevent you from performing the element the way you want.
As well as during training, and during further classes, do not train alone, but in a company. Of course, ideally - under the supervision of a coach. If this is not possible, then ask someone from the household or friends to be present at your classes. For what? If it suddenly happens that you still get injured, there will be someone to help you. For example, provide first aid, call a doctor, etc.
Before you start doing somersaults, be sure to warm up your body. You need to warm up your muscles. The minimum set of exercises is squats, ankle rotations, body rotations, tilts, rotations in the shoulder girdle, arm swings. You should feel how your legs and arms are involved in the work, your back has become more flexible.
Falling of the body to the side;
Tilt the head back;
Insufficient grouping;
Crossing legs in a group;
Information knees in a jump;
Relaxing the legs before landing;
Late or early arm swing;
Also start by mastering a regular roll back to your feet.
Another preparatory exercise is the usual jumping up and jumping with a landing on the back.
Actually, the back flip itself consists of several elements: jumping up, swinging your arms back, arching in the back, pulling your knees to your chest (this is how you set a tight grouping), somersault in the air and landing on your feet.
Very similar to those that occur when performing a somersault forward. This is a jump through the side (the same collapse of the body), and landing on relaxed legs, and loose grouping, and throwing the head.
For beginners, it is important to make a sufficient swing with your arms and follow the correct trajectory of the jump. Ideally, after landing, the feet should be 15-20 centimeters further than the original (pre-jump) position. If, after performing a somersault, you landed exactly in the same place or far behind, then most likely there are errors in the technique.
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Back somersault is one of the most common gymnastic exercises. It requires special skills from the athlete. In the event that the movement was performed incorrectly, the athlete may be injured. You can perform the exercise on any convenient surface. You will not need additional sports equipment.
During movement, the athlete engages the calf muscles as well as the quadriceps. The buttocks receive an additional load. In this article, we will tell you how to learn how to do a back flip, and talk about preparatory exercises.
It is dangerous to master this type of jumping without prior training. This is especially dangerous for athletes who are just starting to do crossfit, and their flexibility is not yet too developed. But if since childhood you have been thinking about how to learn how to do back flips, and dreamed of doing this trick to the envy of your friends, then you should try.
So, a few recommendations on how to learn back somersaults at home:
Preliminary leg training is a must.
Start every day with a jump rope in your hands. Gradually increase the frequency and height of jumps - this develops agility.
Long jumps from a place and run-up, as well as high jumps with outstretched arms will be useful for developing agility.
Always do back somersaults, this is the main exercise that will help you learn how to group correctly. You will then need to complete it in the air. You can tumble both on sports mats and on any suitable surface.
You also need to learn how to properly land on the ground with your feet and correctly group in the air. To do this, first try to jump from a hill, grouping in the air. Don't forget to put mats on the landing area.
You can also learn how to perform back flips on trampolines. At the initial stage of training, choose a trampoline with special safety straps. So you can learn to group in the air without fear of injury.
Even at home, you need to learn how to do back flips only with a partner, and even better with an experienced trainer, since this is a very traumatic and risky trick. Of course, you can try to do it yourself, but we immediately warn you - it is quite difficult, first of all, because of the presence of fear to make a jump back.
The back flip exercise is considered technically difficult. If you still decide to master this trick yourself, then first carefully study the text below, which describes the technique for performing the exercise. This technique is suitable both for learning how to do a back flip at home, and for learning on a trampoline.
Before you do a back flip, be sure to warm up the ligaments and muscles, perform stretching exercises. After that, follow the following movement algorithm:
Be prepared for the fact that at first you will not succeed. It is very important to overcome your fear. In order to protect yourself, practice on trampolines, sand, special mats that soften the fall, or jump into the water. Practice with an experienced mentor. Thus, it will help to correct technical shortcomings, as well as tell in more detail about the specifics of the exercise.
We also advise you to watch how to do a back flip on the instructional video. But do not forget, no matter how much you watch the video, it is still better to conduct training with an experienced mentor who can evaluate your jumping technique from the outside.
