This is a very effective training method to increase the height of gymnastic flips. When you simulate a round-off this way, it requires less strength, making it easier to focus on your technique. You jump higher, giving you more time to refine your movements. Use this method to practice your back flip, back layout, back flip with a twist, and more. Find detailed gymnastics instructions and training methods at Artistic Gymnastics Main.
Start in a handstand position on a box, then let yourself fall onto a trampoline. If your handstand isn’t straight enough, you may lose control when bouncing off the trampoline.
As you bounce off, extend your legs and keep your abdominals tight.
Keep your hands up — do not let your arms drop as you bounce off.
Protect the landing area with mats. At first, focus on jumping up and backward. Don’t attempt any flips too early.
This is an exercise for people who can already perform a round-off and a back handspring.
Do not try this if you are a beginner. You might also consider practicing by jumping from a 1-meter springboard into water.
