The range of acrobatic elements can be expanded indefinitely, constantly inventing new and new complications. So, the back flip can be developed into a gainer, and the front flip can be smoothly continued into a twist, if you add a 180-degree turn to it.
Instructions
Step 1
Perfect your front flip. Concentrate on the main rotation to occur due to the swing of the shoulders, and you land strictly on straight legs. It is advisable, among other things, to do somersaults from a place, and not from a run or a hill - this will be a guarantee of technical performance.
Step 2
Do not start spinning immediately after jumping. The jump should take place in the same way as on the back somersault - vertically upward, with a sharp jerk with the shoulders. You need to start rotation only from the peak point of departure, while a clear swing of your arms and shoulders downward will help you to stop the turn.
Step 3
In the early stages, replace the front somersault with a somersault. Those. jump, turn around, land in a full squat and do an acrobatic forward roll. This, first of all, should teach you to rotate correctly: make sure that during somersault you are not carried away by inertia from a straight line.
Step 4
When you are confident that you can safely move the element in a forward direction after the rotation, try a flyroll. This means that after turning 180 degrees, you need to land on your hands and go into a somersault without touching the floor with your feet (in fact, do half of the somersault). Be careful and only perform the element on soft surfaces: an incorrect landing can result in serious injury. At this stage, you must overcome the main mistake of performing the twist, mentioned in the second step: first, the jump must be directed upward, and the rotation begins only in flight.
Step 5
When you start to get the element described in the last step, try to start twisting. It should not be difficult for you to turn 180 degrees and twist down: all that remains is to change the swing to a more intense one, so that it gives you not half, but a whole revolution. The quality of performance will be determined only by the quality of your front somersault, because at this stage, both phases of the movement are already clearly separated, and the twist for you should turn into two successive elements.
