How To Do A Backflip On A Trampoline?

how to do a backflip on a trampoline

Last Updated on April 7, 2025 by Charlie Nash

Have you ever seen someone performing a backflip on a trampoline, and you wished that you could perform it too? If yes, then it’s good news for you. You can learn how to do a backflip on a trampoline safely and absolutely perform that flip without getting injured. 

No doubt, performing a stunt like a backflip on a trampoline seems impossible, especially to beginners, due to the fear of any serious injury. Though, once you overcome the fear and practice the stunt regularly, it becomes easy for you to perform it.

First of all, learn the basic movements like backdrop and back roll. As soon as you master these movements, you will be able to do a perfect backflip on a trampoline. Moreover, if you want a complete guide on “How to do a backflip on a trampoline”, read the complete article. 

Also Read: 10 Best Trampolines for Gymnastics

Table Of Contents
  1. Step-by-Step Guide: How to Do a Backflip on a Trampoline
  2. Safety Precautions for Backflip on a Trampoline
  3. FAQs
  4. Conclusion 

Step-by-Step Guide: How to Do a Backflip on a Trampoline

To perform a perfect backflip on a trampoline, follow these easy steps; 

1. Overcome the Fear of backflip

Before performing a backflip, you should first do to overcome the fear because fear is the only emotion that stops you from having a perfect landing. 

Most beginners become afraid of falling on their necks while doing the backflip. It happens because when they jump high or jump on their back and roll like a somersault, they cannot see the ground. As a result, they fail to complete their rotation and fall. 

To avoid this fear, practice the flip every day in the presence of a friend or an instructor, as it will build your confidence and encourage you to perform a backflip on the trampoline. 

2. Warm-Up First

Before doing anything, warm up your muscles with:

  • 5 minutes of light jumping
  • Arm swings, leg swings
  • Core activation (planks, small crunches)

A good warm-up prevents injury and boosts body awareness

3. Master Basic Trampoline Skills

Make sure you’re confident with:

  • Controlled bouncing (not too high)
  • Tuck jumps (jump and bring knees to chest)
  • Seat drops and back drops
  • Back rolls

These build your air control and spatial awareness—critical for flips.

4. Practice the Back Drop

  • This gets you used to being on your back and builds confidence
  • Jump, then fall backward in a straight, flat position
  • Bounce back up on your feet

5. Master the Backward Roll on the Ground

Practice on a mat:

  • This gives you the feeling of going backward
  • Sit down, roll over your back, and push over your head using your hands

6. Learn the Tuck Position

In mid-air:

  • Bring your knees to your chest
  • Grab your shins or knees
  • Keep your chin tucked slightly (don’t throw your head back too much)

Practicing this mid-air motion helps prepare your body for the flip’s shape.

7. Get Comfortable with Backward Rotation

Try a back pullover with assistance:

  • Ask someone to spot or assist you
  • Stand or bounce, fall back into a back roll motion
  • Use your hands and momentum to roll backward

8. Practice “Commitment Jumps”

Jump high and tuck as if going for a backflip but land on your back (or knees). This builds muscle memory for takeoff and rotation without fully flipping yet.

9. Spotter Time!

Ask a trained spotter or coach to assist you during the real attempt. Here’s how:

  • Bounce 3-4 times to build power
  • On your highest bounce, swing your arms up and back
  • Tuck tight and look toward your knees, not backward
  • Commit fully—no hesitation

The spotter can catch you mid-rotation or guide your flip if needed.

10. Land the Backflip

Once your rotation is fast enough:

  • Arms out for balance
  • Open up your tuck as you see the ground
  • Extend your legs and prepare to absorb the landing with your knees slightly bent

11. Practice, Practice, Practice

Repetition builds confidence. Do small sets with rests in between. Eventually, you’ll land clean and controlled.

Safety Precautions for Backflip on a Trampoline

  1. Never attempt alone if you’re a beginner – Always have a spotter.
  2. Use a safety net around the trampoline.
  3. Make sure the trampoline is clean and dry – No debris, water, or sharp objects.
  4. Don’t over-jump or do tricks when tired – Fatigue leads to poor control.
  5. Avoid multiple jumpers while practicing flips – You need space and consistent bounce.
  6. Wear proper clothing – No jeans, jewelry, or loose items.
  7. Start low and progress slowly – Don’t rush it.
  8. Avoid landing on neck/head – Always try to roll out or land on your feet/back, not upper spine.

FAQs

Conclusion 

Jumping and performing backflips on a trampoline is a very healthy recreational activity. It can build muscle strength and enhance blood circulation throughout the body. 

You can perform a perfect backflip on a trampoline by overcoming your fear of injury or performing it in the presence of an instructor or a friend. To perform a backflip, jump as high as possible, lean towards your back, keep your legs towards your chest, and roll. Straight your legs and have a perfect landing. 

I hope this article will be helpful for you to learn how to perform a backflip on a trampoline without getting hurt.