How to Do a Backflip in 30 Days

The backflip is one of those gravity-defying moves that have fascinated people for generations. The thought of propelling your body backward into the air and landing on your feet seems both exhilarating and challenging. However, with dedication, proper technique, and a well-structured plan, you can learn how to do a backflip in just 30 days. In this step-by-step guide, we’ll take you through the process to help you achieve this acrobatic feat safely and confidently.

Day 1-5: Building Core Strength and Flexibility

1. Warm-Up:

  • Start each session with a 10-minute warm-up to prevent injuries. Incorporate stretches and light cardio exercises.

2. Core Exercises:

  • Focus on building core strength with exercises like planks, leg raises, and bicycle crunches. A strong core is essential for the backflip.

3. Flexibility:

  • Work on your flexibility, especially in your back and shoulders. Stretching exercises like bridges and shoulder stretches will help.

Day 6-10: Mastering the Tuck Jump

4. Tuck Jumps:

  • Begin with tuck jumps on a trampoline or soft surface. Practice tucking your knees to your chest while jumping.

5. Backward Rolls:

  • Practice backward rolls on a mat to get comfortable with the motion of rolling backward.

Day 11-15: Building Confidence with Backward Rotation

6. Spotter:

  • If possible, work with a trained spotter who can assist you while learning. They can provide guidance and ensure safety.

7. Jumping Backward:

  • Practice jumping backward and landing on your upper back on a soft surface. Focus on tucking your knees tightly.

Day 16-20: Perfecting the Technique

8. Visualize:

  • Spend time visualizing the entire backflip in your mind. Visualization can help you understand the sequence of movements.

9. Trampoline Practice:

  • Continue practicing on a trampoline, aiming for higher jumps and tighter tucks.

Day 21-25: Spotting the Landing

10. Spotting:

  • Work with your spotter to practice rotating backward while they guide you. Focus on spotting your landing.

11. Landing Technique:

  • Practice landing on your feet while still using a spotter. Work on your balance and foot placement.

Day 26-30: Going Solo

12. Solo Attempts:

  • As you gain confidence and skill, attempt the backflip on your own. Start with a spotter nearby for safety.

13. Overcoming Fear:

  • Fear can be a significant hurdle. Focus on your training and trust in your abilities.

14. Gradual Progression:

  • Progress at your own pace. Not everyone will master the backflip in 30 days, so be patient with yourself.

Safety Tips:

  • Always practice on a soft surface, such as a mat or gymnastics pit.
  • Avoid attempting a backflip on hard or uneven surfaces.
  • Never attempt a backflip without proper supervision or guidance.
  • Ensure you have adequate padding and a spotter when learning.


Learning how to do a backflip in 30 days is an ambitious goal, and success depends on individual dedication and progress. Safety should always be a top priority, so never rush the learning process or attempt the move without proper training and supervision. Remember, with consistent practice, patience, and a well-structured plan, you can defy gravity and achieve the thrilling accomplishment of performing a backflip.

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Written by Corey

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