How to do a backflip on a trampoline

on September 13, 2023

Get hopping with our exclusive trampoline deals. Click here to browse now.

Trampolines are not just for bouncing up and down; they offer a thrilling platform for gymnastic stunts and acrobatics. One of the most exhilarating moves you can master on a trampoline is the backflip. However, attempting a backflip can be intimidating, and safety is of utmost importance. In this comprehensive guide, we will take you through the steps to perform a backflip on a trampoline while emphasizing safety, proper technique, and the importance of progression.

Warm-up and Stretching

Before embarking on your backflip journey, it's crucial to prepare your body. Start with a warm-up and stretching routine:

Warm-up: Begin with light aerobic exercises such as jumping jacks or jogging in place. This will increase your heart rate and warm up your muscles, reducing the risk of injury.

Stretching: Focus on stretching your legs, back, and neck. Pay special attention to your quadriceps, hamstrings, lower back, and neck muscles. Flexibility is key to executing a successful backflip.

Safety Precautions

Safety should be your top priority when attempting any trampoline trick. Here are some essential safety precautions:

Supervision: Always have a trained spotter or instructor present to oversee your practice. They can provide guidance, support, and ensure your safety.

Padded Surface: Use a trampoline equipped with a safety net and ample padding. This helps minimize the risk of injury in case you miss the landing.

Body Awareness: Maintain awareness of your body position and surroundings at all times. Be prepared to make adjustments if needed.

Basic Bounce

Getting acquainted with the trampoline's bounce is the first step. Follow these basic instructions:

Position: Stand in the center of the trampoline with your feet shoulder-width apart. This central position provides a balanced foundation.

Bouncing: Bend your knees and use your arms to gain momentum. Start with gentle bounces, getting comfortable with the trampoline's movement.

Backflip Progression

Now that you've warmed up and familiarized yourself with the trampoline, it's time to work on the elements that lead to a successful backflip:

Set-up: Begin with small bounces and practice tucking your knees to your chest. This movement will set the stage for the backflip.

Tuck Jump: The tuck jump is crucial. Jump and bring your knees toward your chest, simulating the motion of a backflip. This is where you start building your backflip technique.

Spotter Assistance: As you practice the tuck jump, having a spotter assist you by supporting your lower back can boost your confidence and help you get a feel for the motion.

Mastering the Backflip

Once you've mastered the tuck jump, it's time to work on the backflip itself:

Height: Begin to jump higher while tucking your knees tightly to your chest. Height is essential for a successful backflip.

Rotation: Use your core muscles to initiate the backward rotation. Imagine curling up into a ball as you flip backward.

Spotting the Landing: As you start to come around from the flip, spot your landing. This will help you align your body for a safe landing.

Extension: Extend your body as you prepare to land. Aim to land on both feet simultaneously. This controlled extension will make your landing smoother and reduce the risk of injury.

Practice and Repetition: The key to mastering the backflip is consistent practice. Gradually increase your height and rotation as you gain confidence and proficiency.

Common Mistakes to Avoid

Understanding common mistakes can help you stay safe and progress faster:

Under-Rotation: Failing to rotate enough can lead to landing on your back, which can be painful and potentially dangerous.

Over-Rotation: Over-rotating can cause you to land on your knees or face. It's important to maintain control over your rotation.

Lack of Tuck: Failing to tuck tightly can slow down your rotation and make it more challenging to complete the flip.

Fear: Overcoming fear is crucial. Fear can lead to hesitation, which can disrupt your technique. Confidence in your abilities is key to a successful backflip.

Post-Flip Landing

Landing is a critical aspect of any trampoline move. After successfully completing your backflip, remember to:

Rolling: As you land on your feet, practice rolling forward to absorb the impact. This not only looks more professional but also reduces strain on your joints.

Continuous Improvement and Training

Achieving a perfect backflip takes time and effort. To reach your full potential:

Feedback: Seek feedback from experienced trampolinists or instructors. Constructive criticism can help you refine your technique.

Consistent Practice: Regular practice is crucial. Dedication and repetition will ultimately lead to mastery.


Performing a backflip on a trampoline is an exciting but challenging endeavor. By following these guidelines and emphasizing safety, you can learn to execute this exhilarating move with confidence and skill. Remember that progression is key, and each step should be mastered before moving on to the next. With proper training and practice, you'll be flipping through the air like a pro in no time.


Q1. Is it safe to attempt a backflip on a trampoline?

Safety is paramount when attempting a backflip on a trampoline. It's crucial to have proper supervision, suitable safety equipment, and the necessary skills before trying this maneuver. Always prioritize safety to minimize the risk of injury.

Q2. How can I overcome my fear of attempting a backflip on a trampoline?

Overcoming the fear of attempting a backflip takes time and practice. Start with basic jumping and gradually progress to more advanced tricks. Having a spotter and using safety measures can boost your confidence.

Q3. What type of trampoline is best for learning backflips?

A trampoline with a sturdy frame, safety enclosure, and a mat in good condition is ideal for learning backflips. Consider using a larger trampoline with more bounce to provide better lift.

Q4. How long does it take to learn a backflip on a trampoline?

The time it takes to learn a backflip varies from person to person. It depends on your existing trampoline skills, physical abilities, and how often you practice. With consistent effort and proper guidance, you can make progress relatively quickly.

Q5. Are there any age restrictions for attempting a backflip on a trampoline?

While there are no strict age restrictions, it's recommended that children attempt backflips only under adult supervision. It's essential to gauge a child's physical abilities and confidence levels before allowing them to perform this advanced trick.