How to Run up a Wall and Flip

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Have you ever seen an action hero star or video game character run towards a wall, take a few steps on it, and flip backwards? Did you silently wish to yourself that you could do the same? While doing a wall flip is difficult and risky, with training and practice, you too can perform a wall flip.

Method 1
Method 1 of 2:

Doing a One-Legged Wall Flip

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  1. Before you try doing a wall flip, it’s important to know some basic flip moves in order to have a foundational knowledge and comfort in the movements your body needs to do to execute a wall flip. [1] Some of these foundational prerequisite moves include a standing back tuck, a back handspring, a front flip, and even a side flip. [2]
    • While you begin learning how to do a wall flip, it’s a good idea to practice with soft landing tumbling mats or grass, and have a qualified spotter there to help you with your flip. [3]
  2. Run or jog toward the wall you plan to flip from. Your chosen wall should have a relatively rough surface so your shoes can grip onto the wall. [4] A common misconception is that you need to sprint toward the wall to get enough power to do your flip. However, too much momentum going forward, toward the wall, will make it harder to transition your power into the upward movement needed to complete the flip. [5] When you run toward the wall, you want your non-dominant foot to remain on the ground when your dominant foot pulls up to plant on the wall. Your non-dominant foot should be about 12”- 24” away from the base of the wall.
    • Practice running toward the wall a few times in order to gauge how far back you need to start, how quickly you need run, and where you need to position yourself to have your feet land where they need to be.
    • It may help to initially begin practicing walls flip on an obtuse angled wall, angled away from you. [6] The angle of the wall will help your foot grip and plant on the wall, making your back flip a little bit easier.
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  3. As you go to take the last step of your run up toward the wall, swing your arms back behind you. [7] The next sequence would be to plant your dominant foot on the wall, but before you get there, you should know the general movement of your arms so you can do the movements all together in the correct order. When you plant your dominant foot on the wall, swing your arms forward toward the wall. When your arms come across the sides of your body, bend your elbows to swing your arms in a double upper cut formation. [8] Your arms should look like you are doing a chin up on an invisible bar.
    • If you try to do a full arm swing with your arms completely extended out in front of you, you run the risk of punching the wall as you plant your foot on the wall. [9]
    • Also, if your arms are extended, it will slow down your spin as you try to flip off the wall.
  4. Jump off your non-dominant leg on the ground, and plant the ball of your dominant foot on the wall at about the height of your hip. [10] [11] When you bring your foot up to the wall, keep your shin straight and vertical. [12] This will ensure that when you push off your planted foot, you jump vertically up the wall rather than horizontally off the wall.
    • If you lean in too much when you plant your foot, and your shin is slanted toward the wall, you will lose your gripping on the wall and your foot will slide down. [13]
  5. Push and jump up with your dominant foot that’s already planted on the wall. Along with jumping from your non-dominant foot, this will give you two sources of vertical momentum. [14] As you push up on the wall with your dominant foot, your body will rise vertically, but also move away from the wall horizontally and diagonally. [15]
    • Your planted dominant foot should propel you upward as if you are climbing up the wall. This will give you the needed height to properly perform the wall flip.
    • From this point in midair, you will then begin to transition into rotating backward.
  6. Once you are up in the air and start to move back away from the wall, swing and drive your non-dominant leg’s knee up to your body to begin the rotation in your flip. [16] The momentum from you swinging your knee will initiate the backward rotation.
    • Keep your head, arms, and legs tucked tight into your body, like a ball. [17] Keeping your body tucked tight will help you complete a full rotation in your flip.
    • Don’t throw your head back to initiation your flip rotation. This will open up and extend your body, which will slow down your flip and cause you to land incorrectly. [18]
    • To help keep your head tucked in, try pick a spot on the wall and hold your gaze there for as long as you can before you start to flip.
  7. As you drive your non-dominant leg’s knee up to your body, your dominant foot that was planted on the wall is going to release from the wall. The knee you are driving up will begin to spin your body. As you start to rotate, pull both of your knees into your body to create a tight ball. [19] At this point, you can even use your hands to hold onto your knees as you spin. [20]
    • Again, tight body posture will help make a clean, controlled flip. If you keep your body open and arch your back (by throwing back your head) you’re going to flip a lot slower, and you might land at an awkward and dangerous angle.
    • Tucking your knees will help ensure that when you complete your flip, you will land evenly on both of your feet.
  8. As you flip and see the ground underneath you, open up your body. [21] Bring your arms out from the center of your body and push your knees down toward the ground. [22] You want to try and land on the balls of your feet. [23]
    • If you extend your legs out straight, you will end up landing on your heels and lose balance, causing you to fall on your buttocks. [24]
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Method 2
Method 2 of 2:

Doing a Two-Step Wall Flip

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  1. Just like the one-legged wall flip, it will be a lot easier to execute a two-step wall flip if you already know some basic acrobatic and gymnastic flips. A back handspring, a back tuck, and even a front tuck will all help you recognize the leg and arm movements needed to safely execute a wall flip. [25]
    • As always, when first practicing a wall flip, use some soft tumbling mats and a trained and qualified spotter to help keep you from injuring yourself as you flip. [26]
  2. Run up to the wall a bit faster than you did for the one-legged wall flip. [27] With a two-step wall flip, deciding which foot to start your steps with lies more with personal preference rather than a clear cut right or left step. [28] For example, if you are a righty, your right foot will be your dominant foot. You may want to take your first step using your right foot so you can get a lot of height in your first jump up the wall. [29] However, you may want to take your first step with your left foot, so your dominant foot can push off the wall and provide better control in your flip. [30] It all depends on what’s more comfortable for you.
    • As you run to the wall, you should pump your arms like you’re sprinting, rather than swinging your arms from behind and up as you did in the one-legged wall flip. [31]
    • In order to figure out what will be most comfortable for you, practice running at the wall and using both your right and left foot as your first step.
  3. With the one-legged wall flip, incorporating your arm swing was a lot more important, since you needed that extra momentum for the quick flip off the wall. With the two step wall flip, your first step is going to give you the vertical height to perform your flip a bit slower, where you don’t need as much added height momentum from your arms. Jump off of your ground foot, and plant your other foot on the wall at about hip height. [32] As you push up and off of your planted foot, fully extend your leg and keep your chest straight and vertical. [33]
    • Extending your leg is going to give you maximum height for your flip. Be sure to keep your upper body straight and as close to the wall as possible, until you can plant your other foot.
  4. Once your first planted foot is fully extended, reach up and plant your other foot onto the wall. [34] Your second planted foot will be higher up on the wall because of your first step jump up and onto the wall.
    • At this point, no longer try to keep your upper body vertical, allow the extension and push of your second foot to push you away from the wall. [35]
  5. As you push off the wall with your second planted foot, begin to lean backward, and push off and away from the wall with your foot. [36] Then, drive and swing your first step knee up, toward your chest to initiate the rotation to your flip.
    • Bring your other leg’s knee up, to follow your swung first step knee and throw yourself further into the flip.
  6. Because you have the added height, you don’t need to completely tuck your knees and keep your body in a tight ball. If fact, if you rotate too quickly (by tucking your knees in tightly), you may over rotate and end up landing on your back. [37]
    • If you already have your basic back flips down, you can rely on those landing techniques to land this wall flip. [38] Experiment with the speed that you open up and lay out in order to get a clean landing.
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Expert Q&A

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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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      Tips

      • Try using a wall near grass or with something soft under it, because if you fall, you might get injured.
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      • Try to aim for height so that later on you can add new parts to it like twists and layouts.
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      • Supporting (spotting) is important when learning this move, but sometimes they get in the way especially for people who are not used to flips. Still, if you are a beginner, trying this without someone experienced to help you, critical and potentially fatal injuries can occur.
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      Warnings

      • Always remember to make sure that the wall you are doing this on is solid. If it's not, you could easily put your foot into or through it, and if you get your foot caught, you could be dangling upside down with no way of getting your (broken) foot out on your own.
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      • These directions assume the prior ability of being able to perform a back flip . If you do not know the necessary conditions in which it takes to fully rotate through a successful back flip, do not attempt the wall flip. Learn the back flip first on a trampoline or some mats.
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      • Always warm up and stretch before attempting the wall flip.
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      • Set up a safe landing, grab some people to spot you, and go for it 100%. Do not get halfway up the wall and decide that you aren't mentally prepared to do it yet. This is how most tumbling injuries occur. Don't run at the wall until you are fully committed to completing the move.
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      • Don't practice when there are a lot of people around.
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      References

      1. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      2. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      3. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      4. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      5. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      6. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      7. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      8. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      9. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      1. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      2. ↑ https://www.youtube.com/watch?v=MNNEhjxg-w0
      3. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      4. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      5. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      6. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      7. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      8. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      9. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      10. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      11. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      12. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      13. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      14. ↑ http://www.flashmavi.com/parkour_wall_flip
      15. ↑ https://www.youtube.com/watch?v=S2iaPKq5dbM
      16. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      17. ↑ https://www.youtube.com/watch?v=MmLypsvVBqQ
      18. ↑ https://www.youtube.com/watch?v=ppGMpkcE6B4
      19. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE
      20. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE
      21. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE
      22. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE
      23. ↑ https://www.youtube.com/watch?v=MNNEhjxg-w0
      24. ↑ https://www.youtube.com/watch?v=ppGMpkcE6B4
      25. ↑ https://www.youtube.com/watch?v=ppGMpkcE6B4
      26. ↑ https://www.youtube.com/watch?v=ppGMpkcE6B4
      27. ↑ https://www.youtube.com/watch?v=ppGMpkcE6B4
      28. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE
      29. ↑ https://www.youtube.com/watch?v=BtcVSWirfqE

      About This Article

      Article Summary X

      Running up a wall and flipping is an advanced and risky move, but with plenty of training and practice, you can do it. Before you attempt a wall flip, practice doing a regular backflip on a soft spot, like a tumbling mat, so you can get the technique down. When you’re ready to try a wall flip, choose a wall that will allow you to grip it with your shoe, like a brick wall. Place a mat down and have a friend spot you so you don't hurt yourself. First, run towards the wall at a fast, but not sprinting, pace. When you’re a couple of feet from the wall, swing your arms back behind you to give you momentum. Then, jump off one leg and plant your other leg about hip-height on the wall. As you do this, swing your arms up and push off the wall to propel your body backward. Drive your knees back and keep your body tucked in tight until you complete the backflip. Aim to land on the balls of your feet to help keep your balance.  To learn how to do a two-step wall flip, read on!

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