Things You'll Need
Jog or march in place with exaggerated arm swings, take a slow jog, perform jumping jacks, skip rope, perform lateral carioca steps or any combination of these activities to get your blood flowing. After warming up for 10 minutes, perform a few dynamic stretches such as torso twists, neck rolls, straddle stretches or toe touches to prime your body for backward flips.
Stand tall on a gymnastics mat with your feet about shoulder width apart. Extend your arms straight above your head, point your fingertips toward the ceiling and keep your upper arms touching your ears. Keep your eyes focused on an object or a spot in front of you. This is the starting position.
Inhale, swing your arms down and slightly behind your body, bend your knees about 90 degrees and squat. Keep your back straight and your focus straight ahead. Contract your abdominal muscles, exhale, push hard through your legs and swing yours arms over your head to explode
vertically. Reach as high as you can and fully extend your body. Avoid leaning or jumping backward and keep your focus straight ahead
Tuck your legs at the peak of your jump. To do this, bend your hips and knees, grasp the front of your knees and pull them toward your chest as close as you can. Avoid leaning backward or arching your back. The weight shift and momentum will cause your body to start to flip -- rotate backward. Keep your focus straight ahead as long as possible.
Extend your legs outward, keep a slight bend in your knees and open up from your tuck when you are upside down with your hips above your head. Avoid opening too soon, because your rotation will stop.
Land with your knees bent to absorb the impact, look for your spot and swing your arms straight in front of your body to regain your balance. Extend your legs, swing your arms overhead and return to the starting position.