Q&A for How to Land a Front Flip on the Trampoline

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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?

Community Answer

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

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Question

How do I land a somersault?

Community Answer

Jump as high as you can, then tuck and do the somersault. When you jump high and tuck at the right time, you will have enough time to straighten your legs at the end so you can land it. Do not look at the ground, or you won't land properly.

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Question

I can do a front flip, I just don't land it. Sometimes, I do a really slow one, and end up sprawled on my back. How do I prevent this?

Community Answer

You just need to rotate faster. Maybe tuck in tighter and hold it for longer.

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Question

What do I do if I get scared!?

Community Answer

Try just doing the tuck and work your way up. After doing it a few times you won't get scared anymore.

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Question

I can do a somersault but I just can't land it, can you help me?

Community Answer

Jump as high as you can jump. Practice this a lot first. Then while you are up high, do a somersault and it should give you enough time to put your legs straight and land on your feet. Make sure you don't wear slippy or very soft socks when you do the flip.

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Question

I'm so afraid I will fall on my head and break my neck. What do I do?

Community Answer

Make sure you tuck hard enough so there is no chance you will land on your neck/head.

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Question

It hurts my lower stomach when I do a front flip, how can I fix this and why does it happen?

Ellie Fruity

Community Answer

Don't flip after you have eaten. Maybe tighten your tummy muscles too. Also, you may be crunching up too tight, in that case leave a gap between your tummy and your knees when you tuck.

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Question

How can I land on my feet instead of my rear end when I do a front flip?

Community Answer

If you're landing on your rear, this means you're tucking, but too fast. Try to slow it down, and you will land it just fine.

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Question

How do I keep my feet from slipping out?

Community Answer

Hold your legs in with your hands, and if this doesn't work, go back to tucking with your hands in.

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Question

I try to tuck hard and go fast, but I always end up landing on my bottom. This is really frustrating because I am trying so hard. Can you give me any advice?

Community Answer

Try to hold your tuck for longer before you open out.

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Question

What should I do if my head is too low to the ground when I do a front flip?

Midnight

Top Answerer

Jump a few times before you flip, and get some height. Keeping your head too low can result in a serious injury if the landing is incorrect.

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Question

What happens if I let go of my knees?

Community Answer

If you let go you might land wrongly and hurt yourself.

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Question

How can I prevent myself from hitting my nose with my knees when I tuck?

Community Answer

Tuck less vigorously and focus when you are going around. Look at the edge of the trampoline while jumping, and then look at your knees while doing the flip.

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Question

How do I prevent landing with my legs bent and then falling back, or landing with my knees on my chest?

Community Answer

Just keep on practicing, and don't rotate too quickly.

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Question

How do I land on my feet?

Community Answer

You have to lock you ankles and then land. Try this a couple of times and you will be great!

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Question

I've done all of this and it still does not work. Any other suggestions?

Community Answer

You need to be confident. Make sure that you know what you're doing. Visualize the whole thing and then try it. Try some practice tucks first.

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Question

If I always land on my back, how do I land on my feet?

Community Answer

You should jump higher and push with your legs so then you almost land it.

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Question

I'm doing all the steps but keep landing on the trampoline with my knees still tucked. What am I doing wrong?

Community Answer

You need to extend your legs for your landing instead of staying tucked the whole time. Be focused for the whole skill, not just the start.

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Question

What should I do if I have landed on my feet and I can't do it again?

Community Answer

Just keep practicing. If you wear socks, take them off so that you won't slip on the trampoline, or wear athletic shoes. Imagine yourself landing them over and over again and, eventually, they will be really easy to do.

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Question

Whenever I flip, I can't help but go forward about half a meter. What can I do?

Community Answer

Try doing seat to hands and knees over to backdrop to feet at the very front of the trampoline.

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Question

What is a tuck?

Community Answer

A tuck is where you bring your legs to your chest when jumping.

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Question

I can't stop slipping after I land. Any tips?

Community Answer

It could be your socks. Try a pair of altitude/Skyzone socks.

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Question

How big does my trampoline need to be?

Bigcatlover1

Community Answer

The trampoline needs to be at least 1.5 times the size of your own body for safety reasons.

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Question

Why do I land in a sitting position if I jump high and tuck fast?

Community Answer

You are either not jumping high enough, or you are waiting too long before you tuck.

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Question

What if I can't grab my legs quickly enough?

Bigcatlover1

Community Answer

Practice grabbing your tuck quickly. It should help you get the motion into your brain. This is called "modeling." Try the front flip after practicing. If it doesn't work, sit down in a tuck, hold your hands above your head, and throw them onto your shins. Practice this motion, then keep trying. You'll get there eventually.

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Question

What if I'm scared my knees will hit my nose when tucking?

Bigcatlover1

Community Answer

This is something I've done so many times, the simplest solution is just to split your knees apart, but not your toes. My coach calls it "split tuck," and it's something we drill. A way to enforce this is to put a towel or (if you have it) a foam block between your knees. Make sure it's wide enough to fit your face in between. This should solve your issue.

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Question

I can't land it but I can do a front flip. I always fall when I land on my feet, can you help me?

Community Answer

Try to tuck in harder and extend your legs out when you are close to the floor.

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Question

How do I get over the fear of rotating?

Community Answer

You will get over it the more that you practice, so make sure that you are practicing in a safe way and as frequently as you can.

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