How to Land a Front Flip on the Trampoline

Co-authored by Tanya Berenson

Last Updated: November 29, 2024 References

If you have a trampoline, you probably want to learn some fun tricks! A front flip is a good one to try. Start by working on gaining height while you're bouncing so you can get enough air to do a flip. Use your arms and legs to create the rotation that will take you through the flip. If you find you're not brave enough to start with a front flip, try working on a somersault first, which will help you build confidence.

Method 1

Method 1 of 3:

Doing a Front Flip

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1
Jump as high as you can several times in a row. Begin jumping and press down with your toes as you leave the surface. As you're jumping, come down as flat-footed as you can. When you're springing back up, use your toes to push off the trampoline. Dig them in right before the trampoline releases you and push off. ^{[1]
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Expert Interview. 22 May 2020.} ^{[2]
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- Make sure that you're landing in the center of the trampoline. This will give you the most bounce and make flipping easier. ^{[3]
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  Expert Source
  
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  Expert Interview. 22 May 2020.}
2
Pump your arms to help you gain height. As you come off the trampoline, lift your arms up until they're straight out in front of you. With a quick motion, bring them up above your head as you get to the top of your jump. As you're coming back to the trampoline, bring your arms down to your sides. Throughout the jump, try to keep your head and body in line. ^{[4]
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- After pumping your arms for a bit, try swinging them around in a circle. As you go up, lift your arms to your ears in front of you. As you go back down, bring your arms down behind you. ^{[5]
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  Expert Source
  
  Tanya Berenson
  Gymnastics Instructor
  
  Expert Interview. 22 May 2020.}
- When you reach the top, extend your body fully. Point your fingers straight up into the air. Point your toes down toward the trampoline. ^{[6]
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3
Practice lifting your knees to your chest. As you jump into the air, bring your knees up as high as you can. Before you hit the trampoline, bring your legs back down. Try this over and over until you can do it without losing your balance.
- This ensures you're getting enough air to do a front flip.
- Make sure you're slightly closer to the edge facing the middle so you have some room to flip forward. Technically, you should flip in place, but when you're learning, you may end up moving forward.
Try to propel yourself upward mostly with your toes. When you jump off with the front of your feet rather than your whole foot, you naturally lean forward a bit. That will help you move into the front flip.
5
Move your arms down quickly at the top of the jump. If you're gaining height like you're supposed to, your arms should be up in the air at the top of the jump. At that point, swing them down as hard as you can in front of you. That will begin the rotation of your front flip. ^{[7]
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- Act like you're slamming your arms down on a drum in front of you.
6
Tuck your knees into your chest at the same time and allow yourself to spin. As you start to rotate forward, tuck in your knees to help continue the rotational movement. That will give you the momentum to flip forward on the trampoline. Let your body ride through the rotation. ^{[8]
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- Try not to panic the first time you start rotating to do a flip. Stay calm and keep spinning!
7
Untuck and land on your feet. As you come back around, straighten out your body. Try to land flat-footed and lift your arms up above your head to help you balance as you hit the trampoline. Keep practicing to get a feel for when you need to untuck and land. ^{[9]
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- If you keep landing on your bottom, you're likely not getting enough air or not kicking your feet out enough for the rotation.

Method 2

Method 2 of 3:

Troubleshooting Your Landing

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1
Kick harder in the first part of the flip to get more rotation. If you're having trouble going all the way around, you're not rotating fast enough. Try slamming your arms down harder and kicking back with more force in the first part of the flip, which will help speed up your rotation.
- Remember, these movements should be done at the same time to get the rotation going.
2
Tuck in tighter to spin faster. While tucking your body together is technically called a front tuck, this movement can help you get a feel for the front flip. Pull your body up as tight as you can in the flip. As you kick your legs back, draw your torso toward your legs, and grab onto your shins. The tighter you can tuck yourself, the faster your rotate. ^{[10]
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- Once you get the motion down with the tuck, try staying straight through the whole flip instead. It will be harder to rotate, but you just need to work on getting more momentum.
3
Push your butt out early if you keep landing on your back. If you're not getting enough rotation, that could be because you're not creating enough momentum with your whole body. As you bring your arms down and kick your feet out, work on pushing your butt out, too. Pop it back and up, and that will help create some of the momentum you need to go all the way through the flip. ^{[11]
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- You can practice this movement on the ground. Find something about waist-high that will hold your weight, such as a table. Put your hands flat on the table in front of you. Step back slightly from the table with your hand still on it, then jump up in the air, trying to move your butt and back first. At the same time, keep your hands on the table. That will help you get this movement down.
4
Extend your body as soon as you see the sky above you to land straight up. As you're coming around in the flip, you will see the horizon and then you'll be facing the sky. When you hit that point, straighten out your body to help stick the landing. ^{[12]
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- Stretch out both your arms and legs at this point.
- When you hit the trampoline, use your arms to balance yourself, then lift them above your head.

Method 3

Method 3 of 3:

Working up to a Flip

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1
Lean forward and put your hands out. Go to one side of the trampoline and face the center. Your hands will hit the trampoline before the rest of your body so extend your arms in front of you. As you move forward, tilt your torso down. ^{[13]
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- Tuck your head into your chest.
2
Bring your hands down to meet the trampoline. In one fluid motion, bring your body forward enough that you basically fall over. Catch yourself with your hands, but use that momentum to keep rolling forward. As your head hits the trampoline, make sure it's tucked down so you quickly roll to the back of your head. The rest of your body will follow. ^{[14]
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- Make sure your chin is tucked down so you mainly hit the back of your head while rolling. However, don't allow the pressure to stay on your head; let the movement take your whole body through the roll.
As you come out of the somersault, you should still have some momentum pushing you forward. Let it push your body up into the air so you can land on your feet, finishing the somersault. ^{[15]
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4
Add air to your somersault a little at a time. Once you get the somersault down, jump a little before you start your next one. Then, try doing one without using your hands. Just roll into the somersault. As you keep adding air, you'll be getting closer and closer to the front flip. ^{[16]
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- Just do what you're comfortable with. You'll get more confident as you practice more!

Expert Q&A

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Question

How do you jump higher on a front flip?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

Jump in the middle of the trampoline so that you get the most bounce. Also, bounce several times before doing the flip and swing your arms hard as you go up and down.

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Question

How would I do a tuck?

Community Answer

Jump up in the air and lift both legs at the same time towards your chest. Then, try to wrap your arms around your legs and hold on. As you land, unfold your arms and straighten your legs so that you don't sprain an ankle.

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Question

When I do the tuck, I freeze and am not able to fall on my feet. What am I doing wrong?

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Try not tucking as hard or just get used to the feeling of falling. Don't be scared.

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Tips

Push your hips up and back. That way, you will get more rotation and travel less.

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Keep your eyes open and look for the ground in order to land on your feet.

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Try to get more rotation during your flip. You can accomplish this by tucking your feet in a little more. It will help you keep your balance and land standing up!

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Warnings

Take everything off the bouncing area that doesn't belong there, like balls, leaves, and toys. You want to have plenty of space to do your trick, and you don't want anything to get in your way, as you could injure yourself. Also, make sure you don't have anything in your pockets. It could fly out and hurt you.

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When you get on the trampoline, you should be barefoot unless you have shoes meant for the trampoline. Otherwise, you may damage the bouncing material and end up injuring yourself.

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Be sure your trampoline is big enough to flip on it.

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How to Land a Front Flip on the Trampoline

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Doing a Front Flip

Troubleshooting Your Landing

Working up to a Flip

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