In this lesson, you'll learn how to perform a back flip layout in artistic gymnastics, typically executed after a back handspring. A layout is a type of back flip where your body remains fully extended and straight throughout the movement.
Prerequisites
Before attempting a back flip layout, you should already be comfortable transitioning from a round-off into a back handspring and then into a tucked back flip.
To get started, it's a good idea to practice safely. Try jumping from a 1-meter springboard into a pool, or drop from a handstand position on a chest-high box onto a trampoline. You can also practice by jumping from a box into a foam pit.
Execution
- Start with a Round-Off + Back Handspring
Begin with a round-off followed by a back handspring, or use a trampoline after dropping from a box. - Landing Preparation
Land on the balls of your feet, with your core engaged. Your feet should touch the ground just before your body becomes fully vertical. If your feet land too late, you won’t gain enough height. - Body Positioning
Keep your knees and elbows straight, legs together, and arms parallel. Make sure your body is aligned—legs, torso, and arms forming a straight line. - Jump into the Layout
Bounce off the floor without letting your heels touch down. Keep your knees straight, throw your arms up, and keep your core tight.- Look straight ahead and avoid leaning back too early.
- Don’t rush the flip. You should be able to look forward for a brief moment before initiating the flip.
- If you flip as soon as your feet touch the floor—without pausing to look forward—you’re flipping too early.
Remember: Height is crucial for the back flip layout. Since your body stays extended, you have less rotational momentum. Think of it as a vertical jump, using the energy from your back handspring to lift straight up. - Initiating the Layout
As your arms reach vertical, whip your legs and hips up—not your arms down. Your thumbs may touch your thighs during the motion, but your arms should stop moving once they’re overhead. - Controlling the Rotation
To slow your rotation before landing, bring your arms, torso, and legs into alignment (lift your hands off your thighs). Early on, you’ll probably land with your hands near your thighs, but as your jump height improves, you'll gain better control. - The Landing
Aim for a stuck landing—landing on both feet at once and holding the position without stepping. Raise your arms as high as possible and look forward. Practicing stuck landings helps with timing and technique. Later, when learning twisting flips, you’ll want to focus on the twist, so mastering the layout early is key.
Tips & Advice
- For more advanced layouts, instead of bringing your hands to your thighs, you can open them out to the sides with palms facing up.
- Bringing your hands to your thighs increases rotation speed—used mostly in double layouts by advanced gymnasts.
- Land softly on the balls of your feet to protect your ankles.
- If you raise your arms too early, you might land too flat and risk injury. Use mats in the beginning.
- Keep your core tight at all times. Avoid relaxing or arching your back.
- Record yourself or work with an experienced coach. Keeping your body fully straight is one of the hardest parts. Many beginners unintentionally perform a moonsault or piked back flip instead of a true layout.
Related Skills
- Tucked Back Flip in Artistic Gymnastics
- Gymnastics Round-Off
- Round-Off Simulation Using a Trampoline
- Gymnastics Back Flip Twist
- Gymnastics Handstand
