How to Do a Front Flip

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A front flip, also known as a front tuck, is an advanced gymnastics move. If you want to execute an impressive front flip, you need to have the strength, flexibility, and determination to pull it off. Learn how to do a front roll and dive roll first. Then, practice the different parts of a front flip with a spotter. Once you're comfortable, you'll be able to execute the flip on your own. With some patience and practice, you’ll soon be flipping across the floor like a pro!

Part 1
Part 1 of 3:

Learning Gymnastic Rolls

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  1. Stand straight up with your legs together and raise your hands straight above your head. Your body should form one straight line. Stretch your arms up as high as you can so that your hands and feet are as far apart as possible. [1]
  2. Keeping your knees as straight as possible, move your arms, head, and trunk down as one unit. You should not be bending down at the waist. Instead, try to keep your torso and legs in a line, which means your legs should go down as your torso lowers to the ground. [2]
    • Reach toward the ground as you lean into the roll. Your hands will connect with the floor as your body goes down as one unit in an almost straight line.
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  3. Your hands should touch the floor with your fingers pointing ahead of you. Your upper body should be all lined up with your hips slightly elevated. Bring your hips forward with your legs following. Make sure to keep your legs straight. [3]
    • Don’t fling your legs over your body.
    • Move your chin towards your chest to protect your neck.
  4. Keep your legs straight as you flip over on your hands in a slow, controlled motion. Bend your arms slightly as you roll onto your back. As you roll onto your back, tuck your knees towards your chest. Grasp your shins or your knees as your roll forward. [4]
  5. As you roll from your back to a vertical position, roll flat onto your feet. As soon as your feet are flat on the floor, lift your arms over your head as you stand up. [5]
  6. Doing a dive roll will help you transition to a front flip. It’s similar to a front roll, but you jump instead of slowly lowering yourself into a roll. Start by running forward and jump from the balls of your feet. Keep your knees as straight as possible. [6]
    • Just like with the front roll, keep your body as straight as possible.
    • When you jump, jump forward as you reach your arms forward toward the floor. When your hands touch the floor, go into the normal front roll you’ve already mastered.
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Part 2
Part 2 of 3:

Practicing the Elements of a Flip

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  1. Stretch your ankles by sitting down on the floor and rotating both feet in full circles in both directions. Next, loosen up your hamstrings by standing up and pulling first your left foot and then your right up so it touches your buttocks. Hold the stretch on each side for about thirty seconds. Finally, rotate your wrists and neck several times. [7]
    • You can use your hands to rotate your feet.
    • Be gentle when rotating your neck. Go slowly and don’t push your neck in any direction that causes pain.
    • You should stretch before every practice session.
  2. This move will help you gain vertical momentum. Focus on jumping upward with as much vertical force as you can. Practice taking a few running steps, bending your knees slightly, and then jumping straight up. Your hands should be high in the air with your elbows by your ears. [8]
    • You'll land with your knees bent at about 1 foot (30 cm) lower than your regular standing position with your arms up straight in front of you.
    • After you land with your feet on the ground, you can straighten your body and lift your arms in the air for a graceful finish.
  3. Once you've developed the basic "punch jump," repeat this move while tucking your knees up toward your chest instead of keeping them straight as you jump. This will prepare you for the rotation part of the flip. [9]
  4. Start with the "punch jump" and then tuck your knees as you rotate forward, landing with your knees bent before you straighten up. The trampoline will help you feel safe and secure while you perfect your rotation. [10]
    • Have a knowledgeable spotter stand by you as you practice the flip. The spotter should keep their hand on or near your stomach so they can help you rotate forward.
  5. The mat and block will help get you even more ready to do the flip on the floor. It’ll be a bit harder to do your flip because you won't have the extra upward bounce that the trampoline gave you. You'll have to work on gathering your own momentum. [11]
    • Good momentum comes from a really good jump, so be sure to keep doing your “punch jump.”
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Part 3
Part 3 of 3:

Executing the Front Flip

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  1. Once you've mastered the trampoline and block, it's time to transition down to the floor. You’ll be combining the “punch jump” and rotations you’ve now perfected to do this safely and effectively. [12]
  2. To start the flip, you should run forward as you keep your body as straight up as possible. Run fast enough that you get enough momentum to really jump up high. As you get close to the jump, lift your arms into the air with your head held high. [13]
  3. You will do a small jump before you jump into your flip. Jump forward as you keep your arms lifted over your head and your legs closed. Continue looking forward with your head straight and do not bend your head. This will cause you to bend your back, which can mess up your flip. [14]
    • Keep your abs contracted.
  4. Jump into the air from the balls of your feet with your arms extended overhead. Don’t bend your knees to jump. Keep your body straight and reach as high as possible to gain height for your flip. [15]
    • Bending your knees or bending your body down at the wrong time can mess up this flip.
  5. When you are in the air, tuck your knees to your chest to make yourself into a ball. Grab your shins as you move into the rotation for the flip forward. [16]
  6. Once you feel your body complete the rotation, let go of your shins to stop flipping. You don’t have to hold on to your shins for very long to get a front flip. Holding on for too long can cause you to start another flip, which at this point will cause you to mess up. [17]
  7. As you complete the flip rotation, extend your legs down so you can land on your feet in a stuck position. This means that you shouldn’t bounce or have an extra step after you’ve landed. As you land, bend your knees slightly but try to keep your body as straight as possible. [18]
    • Be aware that a front flip requires a blind landing. You won’t be able to see the floor before your feet touch it. But don’t worry! Keep your knees bent and your body straight and trust that you’re coming back down for a good landing.
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Expert Q&A

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  • Question
    How long does it take to learn to 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
    If you practice routinely and make sure that you're getting all the moves down correctly, you can learn a flip in approximately 6 to 8 weeks.
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    Not Helpful 32 Helpful 55
  • Question
    How do I land on my feet?
    Community Answer
    To land on your feet, you'll have to tuck during the flip for max rotation. You'll then have to open early to land evenly on both feet.
    Thanks! We're glad this was helpful.
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  • Question
    How go get over the fear of doing it?
    Carl1998
    Community Answer
    Have confidence in yourself. Breakdown the flip in your mind and picture yourself doing it over and over; this will boost your confidence.
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      Warnings

      • Unfortunately, it’s difficult to learn how to do a front flip safely unless you have access to a gym with mats and trampolines. See if there’s a local community center that offers gymnastics classes in your area.
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      • Never flip on a trampoline if other people are on it.
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      References

      1. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      2. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      3. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      4. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      5. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      6. ↑ http://www.flashmavi.com/gymnastics_floor_front_roll_how_to_do_a_frontroll
      7. ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM&feature=youtu.be&t=7
      8. ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM&feature=youtu.be&t=43
      9. ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM&feature=youtu.be&t=55
      1. ↑ https://www.youtube.com/watch?v=EwpYXte95x4&feature=youtu.be&t=108
      2. ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM&feature=youtu.be&t=83
      3. ↑ https://www.youtube.com/watch?v=EwpYXte95x4&feature=youtu.be&t=144
      4. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
      5. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
      6. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
      7. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
      8. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
      9. ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault

      About This Article

      Article Summary X

      Before you attempt a front flip, make sure you have a spotter and a soft place to land, since you could injure yourself if you do the flip incorrectly. When you're ready to start, run forward in a straight line. Once you reach your spotter, lunge forward, lift your arms above your head, and jump in the air. Keep your back straight and your abs engaged as you tuck your knees into your chest and wrap your arms around your shins. This will cause you to rotate forwards. Wait until you've rotated 360 degrees, then let go of your shins and extend your legs down towards the floor. Finish by landing on your feet with your knees bent, then straighten up into a standing position. For more tips, including how to train for a front flip, read on!

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        Jun 22, 2021

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