How to do a back flip layout for gymnastics

This is an animated gymnastics tutorial for the back flip layout. Use the controls to pause, slow down and follow along with detailed step by step text instructions that match up with each movement. This instructional gymnastics video is incredibly in depth and a great guide for learning the back flip layout.

How to do a Back Flip Layout - Gymnastics

In this lesson you will learn how to do a back flip layout. (after a back handspring)
That's a back flip where you keep your entire body fully extended and stiff. Before you try the layout, you should know how to do a round-off, back handspring, back flip tuck combination. However, at the beginning the back flip layout is much easier
if you jump from a 1m springboard into water or let yourself fall from a handstand position
(on a chest high box) onto a trampoline and jump onto landing mats or into a foam pit.

Trainer advice: Back Flip Layout - Gymnastics

* Instead of bringing your hands to the hips, you can also open your hands sideways, so that your palms point up. (try this if your back flips are very high) If you bring your hands to the thighs, the rotation is faster. Advanced gymnasts only whip their hands to the thighs when they do a double back flip layout.
* Land as soft as possible. ( balls of the feet first )
* Be careful with your ankles. If you lift your arms too early, you might land too flat and injure your ankles. At the beginning you should use landing mats.
* Keep your abs tight - Don't relax and hollow your back.
* Video Tape yourself or get advice from an experienced gymnastics coach. Keeping the entire body straight is very difficult at the beginning. Most people do a moon sault or a piked back flip when they first try the layout.