The back somersault in development is simpler, than other types of somersaults and acrobatic exercises. Training in the technique is rather injury-causing and can threaten with slight concussion at the first trainings. Therefore take care of the safety – begin training at the trampoline or mats.
Instruction
1. At first be trained in preparatory exercises. The first – jumps from the provision of the half-squat with full body stretching and pulling of hands up. The second – jumps with group, pressing knees as it is possible closer to shoulders in the jump and straightening them before landing. After several trainings try to perform both exercises at the same time. At the same time you seek to receive the necessary torque for the turn back.
2. To execute directly the somersault, reach the home position: bend down a little and slightly bend knees. Lower hands and take away back. Most strongly make a start both legs from the floor and at the same time make the strong arms swing up. Right after the vyprygivaniye become straight and pull hands up. Pay attention: it is important that the wave hands occurred along with the jump, the trunk in the straightened state has to there are fractions of a second.
3. To receive stronger wave hands, in the home position extend them up. Before take-off lower them down, bending a little forward, and sharply lift on the arch up-back, making a start legs. At once after the push reject the head back. That the turn was stronger, jump out of situation on tiptoe.
4. Right after performance of the previous actions be grouped. For this purpose press the bent legs to the trunk and hold them hands. Don't close the eye to continue to control the actions. Continue to hold the head thrown back. As soon as the trunk is parallel to the floor, be ungrouped. Delay legs from the trunk, slightly bend knees and prepare for landing. Try to get up on the floor on socks and to keep balance at the same time. Remember: the attempt to land on straight legs can lead to injuries of joints.
5. For beginners it is difficult to overcome the fear and to overcome the self-preservation instinct. Also for this reason train only on the soft surface. If you distract from danger, you will be able to focus on technology of performance of the somersault better. Try to expedite precisely and accurately all instructions, and you learn.