How to Do a Standing Backflip
Learn to execute a safe, high standing backflip using progressive jump drills, explosive tuck mechanics, and controlled landing technique.
- Read the tools, materials, safety notes, and steps below for free.
- Tap Start Camera Coach when you want hands-free voice help.
- Allow camera and microphone. Point your phone at the work; the coach watches your progress and tells you the next step.
🧰 Required Tools & Equipment
- ✓ Gymnastics crash mat (at least 8 inches thick)
- ✓ Flat landing mat or foam tiles
- ✓ Floor marking tape
- ✓ Spotting block or low sturdy bench
📦 Materials & Supplies
- ✓ Athletic grip tape
- ✓ Gym chalk (optional for grip/friction)
⚠️ Safety Checkpoints & Warnings
- • Ensure a minimum 3-meter radius clear of all hard objects, furniture, and walls.
- • Always use a qualified spotter and a thick crash mat when attempting full inversion.
- • Warm up the neck, ankles, wrists, and hip flexors thoroughly before attempting jump drills.
- • Never initiate rotation by throwing the head back first; look forward at eye level until takeoff.
📋 Step-by-Step Guide (5 Steps)
Establish Stance and Practice the High Vertical Set
Stand on the flat surface facing forward with feet shoulder-width apart. Swing your arms down past your hips while bending your knees to a quarter squat, then explosively jump straight up while driving your arms directly toward the ceiling. Keep your chest up and fix your eyes on a target directly in front of you throughout the jump.
- • User reaches peak vertical height with arms fully extended directly overhead past ears
- • Chest remains upright and head does not tilt backward during flight
- • Landing occurs directly on the takeoff tape mark without backward drift
- • Throwing the head and shoulders backward immediately upon takeoff
- • Squatting too low past a 90-degree knee bend, losing explosive power
- • Swinging arms wide or bending elbows during the upward drive
Drill the Explosive Tuck to Elevated Mat
Position a thick crash mat directly behind you at hip height. Jump vertically straight up with arms high, then at peak height pull your knees rapidly up to your chest, grabbing the shins to land flat on your back on top of the mat. Maintain a tight tuck with knees slightly apart to protect your face.
- • Hands grip the shins firmly with elbows tucked near the ribcage
- • Back lands flat across the elevated surface while knees remain pinned close to the chest
- • Reaching for the feet or toes instead of grabbing the front shins
- • Pulling the chest down to meet the knees instead of pulling knees up to chest
- • Closing knees together completely, risking striking the nose or chin
Perform Backward Roll to Plank Progression
On the flat mat, drop to a deep crouch, place your hands beside your ears with palms facing up, and roll smoothly over your shoulders. Push through your palms as your hips pass overhead to land cleanly in a push-up plank position. This builds spatial awareness and conditions the neck and core for full inversion.
- • Hips flip directly over the centerline without veering to either side
- • Hands press into the mat to alleviate neck pressure during turnover
- • Finishes in a stable plank with toes touching down firmly
- • Rolling over one shoulder instead of centered over both hands
- • Failing to push with the palms, dumping body weight onto the cervical spine
Execute the Spotter-Assisted Backflip
Have your spotter place one hand firmly on your lower back and the other under the back of your thigh. Perform the vertical arm drive, jump straight up, and tuck your knees into your chest at peak height while the spotter guides your hip rotation. Allow the spotter's hands to carry your rotation through until your feet find the crash mat.
- • Jump reaches full vertical extension before rotation begins
- • Spotter's rear hand stays in contact through the apex of the flip
- • Feet make first contact on the center of the crash mat
- • Premature tucking before the legs have fully pushed off the floor
- • Panicking mid-air and opening the tuck early
Execute the Full Standing Backflip and Stick the Landing
Stand at the edge of the crash mat. Execute the explosive vertical jump, drive your arms skyward past your ears, pull your shins firmly into your chest at maximum height, and follow your rotation until the floor comes back into view. Open your tuck as your feet point downward, absorbing the impact on the balls of your feet with knees bent at 45 degrees.
- • User completes 360-degree rotation with clear vertical clearance
- • Tuck opens cleanly before feet touch down
- • Landing is balanced on both feet simultaneously with chest upright and knees tracking forward
- • Landing with stiff, locked knees which causes heavy joint impact
- • Opening the tuck too late, causing over-rotation onto heels or back
Credit: inspired by an original tutorial by Pierre Dalati — watch the original on YouTube.
Don’t have everything?
- No Gymnastics crash mat? Stacked thick home mattresses placed firmly against a wall anchor
- No Floor marking tape? Bright athletic sock placed flat on the floor as a visual spotter