How Do You Learn to Do a Front Flip on the Ground If You Know How to Do It on a Trampoline?

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While learning how to perform a front flip on a trampoline isn't the hardest maneuver to master, front flipping on the ground is a completely different story. The extra bounce and cushion provided by the trampoline not only makes the flip easier, it has the psychological benefit of making you feel safe in terms of falling or messing up the flip. When attempting to learn how to front flip on flat ground, the most important step is getting over the fear of falling and hurting yourself.

Stretch out your ankles and wrists by bending and rolling them around on the floor. Rotate your neck, stretching it from side to side. Lift your leg behind your back, grab your ankle and pull up to stretch your hamstrings.

Prepare yourself a runway that will allow you to get about five good steps before performing the flip. You can place some cushions or blankets where you plan to stick your landing in order to both cushion any potential fall and give yourself a boost of confidence.

Charge into your run after you have taken your five steps, skip into a hurdle and punch down off the ground with the balls of your feet. You'll need to generate enough lift by punching off the ground to compensate for what the trampoline normally gives you.

Tuck your knees into your chest as you swing your arms and shoulders forward, putting you into the front flip rotation.

Keep your hands out in front of you as you flip. You might feel tempted to put your arms at your sides or behind your back, but this will prevent you from being able to put them out in front of you to cushion your fall and could throw off your balance.

Land on the balls of your feet with your knees bent, but not so far bent that they go over your toes. Keep your arms out in front of you and stand up tall to finish the flip.

Continue to practice the front flips until you feel comfortable doing it without the cushions.


Never attempt a front flip on a hard surface such as concrete or asphalt.