Hey, guys. I'm going to show you some tips and some drills about how to learn a back flip. So first, we're going to use this cheese mat. And essentially what it is, is a lever to use for your body, so Alyssa's going to show us. She's going to jump on to her back and she's going to roll over and land on her feet. Essentially, this helps a gymnast get over the fear of going backwards. Alyssa, here we go. She jumps up and she rotates her body backwards by grabbing her knees.
Once the gymnast becomes comfortable with jumping backwards on to the cheese mat, the next step is to move to a higher surface, where a spotter can help him or her do the back flip safely, but a little bit more of a actual progression to doing the back flip. Very nice. The next step would be to completely remove all helping surfaces, all protective surfaces, all coaching, everything, so now we'll see Alyssa try all by herself. Nice.
A tip that I would give to anyone doing a back flip, would be to remember to use a really big arm swing. You really want to get your arms up and push through the floor and put your knees into your chest, once you get in the air because in order to get high and rotate fast, you need to use all those things. You need the arm swing, use your legs and grab your knees.