A flick flack in gymnastics, also widely recognized as a back handspring or flip-flop, is a fundamental acrobatic element where a gymnast takes off from one or two feet, jumps backwards onto their hands, and then powerfully pushes off to land back on their feet. It's a cornerstone skill, vital for connecting more complex movements in various routines.
Understanding the Flick Flack
The flick flack is a dynamic and essential skill that serves as a building block for advanced tumbling and acrobatic sequences. Its alternative names, "back handspring" and "flip-flop," are often used interchangeably, highlighting its backward rotation and hand support phase.
Key Characteristics of a Flick Flack
| Characteristic | Description A flick flack, also widely known as a back handspring or flip-flop, is a fundamental gymnastics skill that involves a backward jump onto the hands, followed by a powerful push off to land back on the feet. It is a crucial element for creating dynamic and complex tumbling sequences in routines.
How a Flick Flack is Performed
The execution of a flick flack requires precise timing, power, and body control. It's an acrobatic move that generates backward momentum to create rotational energy.
Here’s a breakdown of the skill:
- Preparation: The gymnast typically starts from a standing position or out of another skill (like a round-off). They swing their arms backward, simultaneously bending their knees slightly to generate power.
- Take-off: The skill begins with a powerful backward jump. This can be initiated from one foot or two feet, depending on the preceding skill and the gymnast's preference or specific routine requirements.
- Backward Arch and Hand Placement: As the body travels backward and upward, the gymnast arches their back, keeping their body taut. The hands quickly reach for the floor, placing them flat and shoulder-width apart. This contact is brief and powerful.
- Push-off and Rotation: Immediately upon hand contact, the gymnast pushes off the floor forcefully with their shoulders and arms. This push, combined with a quick snap of the hips and legs, propels the body over the hands and rotates it back to an upright position.
- Landing: The skill concludes with the gymnast landing cleanly on their feet, usually absorbing the impact by bending their knees slightly. This landing position often prepares them for the next skill in a series.
This dynamic skill effectively reverses the body's direction and prepares it for further aerial or rotational movements.
Importance and Usage in Gymnastics
The flick flack is one of the most frequently used elements across various gymnastics apparatus due to its versatility and power-generating capabilities.
- Floor Exercise: It forms the backbone of the majority of tumbling passes on the floor exercise. Gymnasts often use flick flacks to connect other skills, such as aerials, full twists, back tucks, or whips, creating long and impressive sequences. It's crucial for gaining height and momentum for subsequent flips and twists.
- Balance Beam: The flick flack is also used a great deal on the balance beam. Its ability to generate power and connect skills makes it essential for creating fluid and intricate acrobatic series on the narrow apparatus. Performing a flick flack on the beam requires exceptional balance and precision.
- Skill Progression: For aspiring gymnasts, mastering the flick flack is a significant milestone. It teaches critical body awareness, timing, and power generation that are essential for learning more advanced and complex tumbling and acrobatic skills.
Benefits of Mastering the Flick Flack
- Enhanced Power: Develops explosive power in the legs, core, and arms.
- Improved Body Control: Increases awareness and control over the entire body during dynamic movement.
- Foundation for Advanced Skills: Serves as a direct prerequisite for many advanced acrobatic elements.
- Routine Versatility: Allows for the construction of varied and complex routines, increasing difficulty scores.
Learning a flick flack involves progressive training, starting with basic conditioning and drills before attempting the full skill, often with the assistance of a coach and spotting equipment. For more information on gymnastics techniques, you can explore resources like USA Gymnastics or Wikipedia's entry on Back Handspring.
