Q&A for How to Run up a Wall and Flip

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Question

Are core exercises important for flipping?

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

Absolutely, core exercises are important. A lot of people think flipping is just launching yourself forward and backward in the hope of landing with your feet planted on the floor, but it's more technical than that. In truth, your control of the movement, keeping balance, and generating all the needed power to accomplish the flip comes from your core. A strong core makes you tight and more in control in the air, making your flips more precise and less dangerous. Exercises like planks and Russian twists and a bit of asymmetrical training where your one side has to work harder than the other help improve balance and coordination in flipping. Also, repetition helps greatly. Practicing the movements repeatedly builds muscle memory, so your body knows exactly what to do when it’s time to flip.

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Question

Which flip is easier, one step or two?

Community Answer

The two step wall flip might be a bit easier just because the added step and height provides added time to completely rotate within the flip. However, the added speed required to run to the wall and the height may be intimidating for beginners.

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Question

Can I do a wall flip as a child?

Community Answer

Sure. But you need to get proper training, and make sure you always have a spotter just in case.

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Question

How do I practice parkour?

Community Answer

Start with stretching and yoga to condition your body and get it used to aerobic movement. Working out is another important factor in practicing parkour. Look online to see if there are any parkour classes or groups in your area.

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Question

What would be a good wall material to do this on?

Community Answer

Brick walls are sturdy and provide a great amount of grip and traction.

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Question

Is knowing how to backflip important when running up a wall and flipping?

Community Answer

Yes. If you are unable to backflip, attempting a backflip could result in injury.

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Question

How do I lean backwards?

Community Answer

By swinging your arms all the way and tucking your knees to your chest when you are running.

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Question

What shoes are recommended to run up a wall and flip?

Community Answer

Either running shoes or training shoes. Try a shoe that is comfy and doesn't slip on your foot.

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Question

How do I settle my foot on the wall when doing a one legged flip?

Community Answer

Start by facing the wall and finding a good spot with a grip. Wiggle your foot around a little bit to see if it slips. Then practice jogging or walking up to the wall and placing your foot in the chosen spot. You will soon adapt the position of your foot until you have a good and settled grip.

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Question

How do I master doing a back flip?

Community Answer

Just practice. Practice makes perfect. They have other tutorials on here for things like a regular back flip, so once you can do that, just do it over and over until you fully get it.

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Question

What exercises can I do to make my body more flexible?

Community Answer

Yoga, which can also decrease your blood pressure. It is very helpful if you're trying to get flexible.

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Question

What should I do if I can't do a backflip because I'm scared I'll break my back or neck?

Community Answer

Try it on a trampoline at first. As you get better, you'll gain more confidence. Then practice from a ledge, and finish with the wall flip. Remember, the wall flip is an advanced move, so you will have to work up to it.

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Question

Would it be helpful to hold someone's hand and flip while holding on?

Community Answer

No, I don't think this would be a good idea. It could prevent you from completing your flip or injure the person's hand/arm in the process.

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Question

How dangerous is this?

Community Answer

It's very dangerous since landing on your head or neck incorrectly could kill you instantly.

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Question

Is this easier to do than a regular back flip?

Community Answer

No, this is not easier. It is very hard. You must first master the back flip. Otherwise, you might get hurt.

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Question

How long does it take to get good at this and do it easily?

Community Answer

It depends on how advanced you are, how quickly you learn, and how good/consistent your back flips are. I think it would take about 2 weeks of practice to get good, and probably a month to master.

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Question

Why does my first leap always push me backwards?

Community Answer

You are pushing your foot away from the wall. You need to use your foot as a plant, then kick up.

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Question

Should I put some mats around before trying it?

Community Answer

Absolutely! Don't even think about trying this without protecting yourself from injury. A "spotter" would be a good idea, too, at least in the beginning.

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