How to Do a Double Back Somersault
- 1). Before you start practicing a double back somersault, it's recommended that you practice a back drop pullover. A back drop pullover is a trampoline move where you jump up and land on the trampoline on the flat of your back. As you bounce back up, pull your legs up and over as if you were doing a back flip. The back drop pullover is crucial to learning the double back somersault. Make sure your coach or spotter is there to support you.
- 2). When you are comfortable enough landing a back drop pullover, practice the following sequence: perform a back somersault, land it, then do a back drop pullover. Continue practicing this sequence until you are comfortable with it. Ask your coach or spotter for help as needed.
- 3). After you are comfortable with the sequence in Step 2, stop landing your back somersault. Over-rotate your back somersault so that instead of landing on your feet, you land on your back. Perform a back drop pullover from that position. It helps to perform a back somersault high and fast. Not only does that give you time to prepare for your back drop, it also trains your body for the fast rotation you'll need. Ask your coach or spotter for help as needed and take your time with this move. This particular part of the sequence is the most important and it needs to be easy for you before you attempt the full double back somersault.
- 4). When you can perform Step 3 easily, start pulling your legs over faster during the back drop pullover. Keep your knees tight to your body to maximize rotation speed.
- 5). When you're comfortable pulling your legs over quickly during the back drop pullover, it's time to attempt a double back somersault. You won't be landing it. The timing on the double back is different from a regular back somersault and if you untuck your legs when you think you should, you will open too early and hurt yourself. Go up into a high, fast back somersault, but keep your knees tucked tight during the second rotation. Don't try to land on your feet the first few times. Try to land on your rear end to trick your body into staying tucked until you get the timing down.
- 6). When you're finally confident performing the double back somersault onto your rear end and you're confident you have the timing down, you should be able to land on your feet with ease. Good luck and be safe!