A back somersault, commonly known as a back flip, is a captivating and essential gymnastics skill where the athlete performs a complete backward rotation in the air, landing back on their feet.
Understanding the Back Somersault
As the name suggests, back somersaults involve rotating backward. This dynamic skill requires the gymnast to take off from their feet, typically facing backward relative to their direction of travel, and then powerfully rotate their hips up and over their head. Imagine performing a backward roll, but executed entirely in the air—that's essentially what a back somersault entails. It's a foundational acrobatic element seen across various gymnastics disciplines.
Key Characteristics:
- Backward Rotation: The primary motion is a rotation of the entire body backward around a horizontal axis.
- Takeoff: The gymnast initiates the skill by pushing off the floor or apparatus, typically from a two-foot takeoff.
- Body Position: During the rotation, the body can be tucked, piked, or laid out straight, each representing a different level of difficulty and style.
- Landing: The goal is a controlled landing back on the feet, maintaining balance and stability.
Variations of the Back Somersault
The basic back somersault can be performed in several body positions, significantly impacting its difficulty and appearance.
| Variation | Body Position | Description |
|---|---|---|
| Tucked | Knees drawn tightly to the chest, hands grasping shins. | This is the most common and easiest variation to learn. The compact shape allows for a faster rotation, making it easier to complete the full flip. |
| Piked | Legs straight and together, body bent at the hips. | More difficult than a tuck, the pike position requires greater core strength and rotational power. The body forms a 'V' shape, with hands often reaching towards the feet or shins. |
| Layout | Body completely straight, rigid, and extended. | The most challenging variation, requiring immense power, control, and air awareness. The straight body position slows rotation, demanding a much higher vertical jump and a stronger drive to complete the flip before landing. Often seen in elite competitions. |
How Gymnasts Learn Back Somersaults
Learning a back somersault is a progressive journey built upon mastering foundational skills. Safety and proper coaching are paramount throughout this process.
Essential Prerequisites:
- Strong Backward Roll: Comfort with rotating backward on the floor.
- Handsprings: Developing the power and coordination for backward momentum.
- Trampoline Practice: Utilizing the trampoline helps gymnasts feel the rotation and build air awareness in a safer environment.
- Core Strength & Leg Power: Crucial for both height and controlled rotation.
Qualified coaches typically use spotting belts and soft landing mats to assist gymnasts in learning the movement safely, gradually reducing assistance as the athlete gains confidence and proficiency.
Role in Gymnastics Routines
The back somersault is a versatile element, frequently integrated into various apparatus routines in artistic gymnastics and other disciplines.
- Floor Exercise: It's a cornerstone of acrobatic passes, often combined with other flips, twists, and handsprings. A powerful back layout is a highlight of many routines.
- Balance Beam: Advanced gymnasts perform back somersaults (usually tucked or piked) on the narrow beam, showcasing incredible balance and control.
- Vault: While not a standalone back somersault, the principles of backward rotation are vital in complex vaulting techniques that involve flips.
- Trampoline Gymnastics: Back somersaults, often with multiple rotations or twists, are fundamental to trampoline routines.
This skill not only adds difficulty and excitement to a routine but also demonstrates the gymnast's strength, agility, and aerial awareness. For more information on competitive gymnastics, you can visit the International Gymnastics Federation (FIG).
Training Tips and Safety Considerations
Mastering the back somersault requires dedication, precise technique, and a strong emphasis on safety.
- Qualified Coaching: Always learn under the supervision of a certified gymnastics coach who can provide proper spotting and progression.
- Strength and Conditioning: Develop a strong core, powerful legs, and good upper body strength.
- Gradual Progression: Never rush the learning process. Master each prerequisite skill before moving on.
- Mental Preparation: Visualization and confidence play a significant role in overcoming the initial fear associated with backward rotation.
A well-executed back somersault is a testament to a gymnast's skill and hours of dedicated training.
