How to Backflip off a Raised Platform

Co-authored by wikiHow Staff

Last Updated: October 28, 2021 References Approved

Doing a backflip off a raised platform, such as a diving board, is a pretty cool trick to show off! With practice and dedication, many people can learn how to backflip off a raised platform. Just make sure to stay safe when you’re learning and use spotters and mats until you’re totally comfortable doing it on your own. Below, we’ve put together helpful answers to some of the questions you might have about learning to backflip.

Question 1 of 5:

How do I get over my fear of doing a backflip?

1
Start by practicing backwards rolls on a mattress. Put a mattress on the floor in an open room, without a box spring or frame of any kind. Sit on a short edge of the bed, facing away from the bed. Now, roll backwards towards one side, so one of your shoulders hits the mattress first, sort of like a backwards somersault.^{[1]
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- This helps you get a feel for the movements you use to do a backflip, so it’s not so intimidating when you start actually practicing backflips.
- If you can’t do this with a mattress, you could put a bunch of firm cushions, such as couch cushions, together on your floor and cover them with a sheet.
2
Try backflipping onto your knees onto the mattress. Once you’re comfortable rolling backwards onto the mattress, stand just in front of one corner of the mattress, facing outwards. Then, crouch down and fling yourself back over the same shoulder you practiced rolling back onto the mattress with, landing on your knees in the middle of the mattress.^{[2]
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- Keep doing this until you’re totally comfortable with the feeling of backflipping onto your knees.
- If you’re feeling really confident after a few tries, you can attempt to land on your feet on the mattress to really get over your fear of backflipping.

Question 2 of 5:

How do you do a backflip off something high?

1
Start by practicing with a mat on the ground. Place a thick gymnastics mat on the ground where you want to land. This cushions your landing while you’re learning how to backflip off of a high surface.^{[3]
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- You can practice doing this off a ledge, a set of stairs, or a wall, for example.
2
Jump backwards off the high object while rotating backwards. Climb up onto the raised surface and stand with just your toes on the ledge. Bend down at your knees with your arms back behind you, then swing your arms forward as you jump up and push yourself backwards off the edge. Spin yourself backwards a full 360 degrees in the air to come down on your feet.^{[4]
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- You can practice backflipping in the air on a trampoline to get a feel for the movements before you try backflipping off something high.
3
Bend your knees when you land to cushion your landing. Stop spinning once your feet are aimed straight at the ground. As soon as your feet touch the ground, bend your knees and squat down to the ground, tucking your chest down towards your knees, to stick the landing. Then, stand up straight again when you have your balance.^{[5]
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- If you land hard, just keep bending your knees and roll backwards onto your butt and your back to cushion the landing even more.

Question 3 of 5:

How do you do a standing backflip?

1
Start by practicing jumping straight up into the air and landing softly. Stand in an open space with some padding, like a carpeted floor or some grass. Bend down at your knees, swinging your arms behind you, then push up off the ground and jump into the air. Swing your arms forward as you jump up, then bend your knees when your feet touch the ground to land firmly.^{[6]
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- Repeat this exercise until you can land smoothly and softly.
2
Spin quickly backwards 360 degrees while you’re in the air. Launch yourself into the air using the technique you practiced, but this time arch your back backwards and tuck your knees into your chest when you're in the air. Spin all the way around and land on your feet, bending your knees to land smoothly like you practiced.^{[7]
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- Have a spotter help rotate you in the air while you’re learning until you get the technique down.
- You can do this on a thick gym mat or even a mattress on the floor to cushion you if you don’t land well.

Question 4 of 5:

Is learning to backflip dangerous?

It can be if you don’t practice safely. If you just go straight into trying backflips without any sort of practice on a mattress or a mat, you can land on your neck and hurt yourself. Always work your way up to doing actual backflips with practice exercises before you try to backflip off a raised platform.^{[8]
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- When you start practicing backflips off raised platforms, it’s safer to do them into water than onto a hard surface.

Question 5 of 5:

How long does it take to learn to backflip?

It could take anywhere from weeks to years, depending on the person. Most people learn how to backflip faster if they have formal gymnastics instruction, but there are some people who can do it naturally without much practice at all. Your level of fitness and your commitment play big roles in how fast you learn.^{[9]
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- Even if you can’t get a formal gymnastics trainer, it’s a good idea to have someone who already knows how to backflip teach you how and also spot you. Also, use mats or a mattress to practice so you’re less likely to hurt yourself.

Community Q&A

Question

How can I get over the fear of going upside-down?

Community Answer

Practice on a soft surface, or get a spotter on a soft surface.
Question

How can I stop myself from being afraid to do the back flip?

Community Answer

Do it on a soft platform. When you to the back flip, try landing it on the "cheese" platform.
Question

What will happen if I don't do it properly?

Community Answer

If you don't do it properly, you could hurt yourself, potentially pretty badly. Make sure to follow the steps carefully and practice on a trampoline or soft surface until you get the hang of it.