Okay, time for a little real talk. Just because you’re an adult, it doesn’t mean you can’t learn how to do a backflip on a trampoline.
Forever young, right?
Why let the kids have all the fun? Unleash your inner child–jump into the action and bounce to your heart’s delight.
Trampolines, both mini and full-size, provide enjoyment and exercise at the same time. Have a great cardio workout, move your body, and burn off calories while enjoying the trampoline
Flip for fun
After you’ve grown comfortable bouncing, jogging, and jumping on a trampoline, maybe you want to learn a trick or two. Daring folks seeking a challenge can try different moves, like attempting a backflip.
Trampolines come in different shapes and sizes. Mini trampolines are handy for exercising indoors. In order to learn how to backflip safely, however, you’ll need a full-size model, like the Zupapa TUV Approved Trampoline—which we fell in love with during testing for our reviews of the best trampolines for adults.
You’ll need plenty of room to jump, fall, and roll around as you try steps leading up to and then executing a backflip.
Be sure the full-size trampoline model you’ll practice on is constructed to handle adults, not just kids. According to the National Center for Health Statistics, in the U.S. in 2017, the average adult male (20 years and older) was 69.2 inches tall (convert) and weighed 195.7 pounds. The average female was 63.7 inches tall (convert) and weighed 168.5 pounds.
With that in mind, your trampoline should have ample surface area for your movements–at least 12 feet or more.
Also, follow your trampoline’s maximum weight restriction. It should have a minimum weight capacity of 300 pounds or greater. If you and another adult are going to be jumping on the trampoline at the same time, definitely make sure it can hold your combined weights and more.
If the trampoline starts moving or groaning under the weight, you know that there is much weight on it!
And there’s more:
Other protective features that make jumping on the trampoline joyful, not injurious, include:
● a heavy-duty safety net enclosure (usually included) that surrounds the trampoline to prevent users from flying or falling off
● adequate padding (also, usually included) to cover exposed springs, metal framing, and poles.
● a trampoline skirt (usually sold separately) like this one to deter anyone from climbing and hiding under as well as storing items under the trampoline
● a ladder (usually sold separately) like this one for climbing down–instead of leaping off–the trampoline
Set up the trampoline on level ground in an open area, not near any trees, poles, fences, buildings, etc. If you live in a windy area, secure your trampoline to the ground with wind stakes (here is an example).
Plus, rain and moisture from condensation can make the surfaces slippery, so you may need to dry the jumping area before starting.
Finally, before hopping onto the trampoline, stop and inspect it to make sure all parts are sturdy, in place, nothing is amiss, and everything is safe.
Adults–please, please, please don’t drink and jump. If you are under the influence of alcohol or medications (especially those you shouldn’t be operating heavy machinery when you take) or feel dizzy and drowsy, postpone the trampoline session to another time. You want your balance to be optimal when jumping on a trampoline.
Now that we’ve got all the serious warnings out of the way, let’s jump into fun stuff–learning how to do awesome backflips on your trampoline.
Believe it or not, executing a backflip is physically easier but psychologically more difficult than a front flip. Natural protective instincts and your brain prevent you from automatically trying something when you can’t see where you’re going and might land on your head!
Pretty cool, huh?
But…doing a backflip on the trampoline requires confidence.
To help, we’ve broken the process down into five parts:
Before you get started with your backflip practice, it’s important to warm up your body. Get your blood and muscles moving by bouncing around on the trampoline. Then increase to jumps, stretching out your legs.
Heck, let loose and try a few tuck jumps and straddle jumps.
Once you’re warmed up, stretched out, and feeling froggy it’s time to try some backflips!
Stand in the center of the trampoline’s jumping area to give yourself plenty of room. Fall on your back (but don’t throw your head back) and then bounce right back up.
If you aren’t sure how to do a backdrop, think of it as an advanced seat drop, where you land on your back instead of your behind before bouncing back up into a standing position.
After you’ve mastered the backdrop, instead of bouncing right back up again when you fall onto your back, gently throw your legs over your head and roll over backward in a small, slow somersault.
When you feel comfortable with a simple backward roll, try using momentum and bounce to rotate backward and onto your knees, and then feet.
Think of it as a back handspring that’s a bit off to the side, which may seem less scary.
When you’re comfortable with the over-the-shoulder handspring, try the regular, straight back handspring. Take the same preparation steps but this time, instead of aiming over your shoulder, look up and then behind you.
You want to jump up and then rotate. Think up and around.
Don’t just propel yourself backward or throw your head and/or body backward.
When you’re comfortable with the back handspring, try the backflip. For this move, remember the goal is to jump up high, rotate in a full circle, and land on your feet.
Always remember, if a step makes you uncomfortable, take a breather. Allow yourself time to grow comfortable with each step. Never force yourself if you don’t feel ready.
Here are a few instructional videos that break down how to do a backflip on the trampoline (but don’t rush it despite the videos’ titles):
For people especially nervous and/or frustrated, the young instructor in the video How to Easily Get Over Backflip Fear! is supportive, encouraging, and sweet. He even shows what you’ll see when you flip from the point of view of a person flipping.
Whether you learn how to do a backflip or not, you can reap many health benefits from jumping on a trampoline. Exercising on the trampoline provides a cardio, aerobic workout that tones muscles, improves balance and coordination, increases bone density, and more.
In fact, researchers at the American Council on Exercise (ACE) discovered that “bouncing on a mini trampoline for less than 20 minutes is just as good for you as running, but feels better and is a lot more fun.” People tested suggested that “the workout felt easier than it should have.”
Another plus of trampoline exercise is how low impact and gentle on your joints they are. While conditioning your calf and leg muscles, trampoline jumping is easier on your feet, knees, and more because the trampoline absorbs some of that shock you would feel while running on pavement.
Learning how to do a backflip on the trampoline can be rewarding but dangerous, so be careful. In any case, just bouncing around on the trampoline is just plain fun!
Do you already have a trampoline and tried to learn a backflip? Do you already know how to do a backflip on the trampoline? In any case please let us know what you think or if you have any corrections, comments, or additional tips. We love to hear from readers.
Sometimes no. Sometimes yes, but at a higher premium. Check out your homeowner’s insurance policy to be sure.
Yes, and some people do when they are learning how to do a backflip on a trampoline. For most people, however, we broke down the different stages leading up to the backflip for instructional and fear-conquering purposes.
Try putting padding down on the trampoline’s jumping surface behind you. The raised surface may make going backward less intimidating and the pad’s softness makes strange landings potentially less painful.