How to Do a Running Front Flip

Last Updated: December 13, 2019

This article will explain how to accomplish a running front tuck (also known as a "front flip", a "punch-front" or a "front somersault"), a staple skill in gymnastics. Many people find it hard to do because you can't see the landing point; the flip can only be completed if you commit yourself to it fully. Once you learn the proper form and prepare accordingly, however, it's actually a simple move that can be easily mastered.

Part 1

Part 1 of 2:
Preparing for the Flip

1
Enlist the help of an experienced spotter or you might get hurt. If you don't know anyone familiar with a soft surface to practice on. Gymnastic pads or mats are highly recommended. If you don't have access to them, use a firm mattress.
2
Prepare with exercises to strengthen your form.^{[1]
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1. Jump straight up as high as you can. Bend your knees and powerfully push your body up towards the sky. Use your arms to help you reach higher, and land on the balls of your feet. Do this several times. The idea is to increase your vertical leap so that you get enough height when doing the flip.
2. Repeat with a running head start. Jog a few steps, hop, plant your feet and punch up with the balls of your feet as high as you can.
3. Practice forward rolls from a standing position. Stand, roll, and stand. This will allow you to get a feel for how you will tuck in the air.
4. Combine the above. Take a running start, jump high, and tuck in (but don't flip!). Bring your knees to your chest at the highest point. You don't need to hold your knees, but you can if you want.
5. Dive roll to get you over the fear of rotating over your head. It'll also help you get the hang of leading the rotation with your shoulders, not with your legs. Jump a bit up and forward on a dive and slightly tuck your head inward towards your chest. You should feel your body starting to rotate without much well...effort.

Part 2

Part 2 of 2:
Performing the Flip

1
Run forward at a moderate speed. Don't run so fast that you throw yourself off balance when you plant, and don't run so slow that you can't complete the flip. Many people have a tendency to run fast, thinking this will make for a powerful flip, but they often end up not jumping high enough, which results in landing on their back. A fast jog is sufficient.
2
After gaining a suitable amount of speed, take a small hopping jump and land with both your feet planted firmly. Your feet should be planted at about your shoulders' width but further forwards than your shoulders to help get you the explosive height that you need. Lift your arms while you jump, so that your arms are above your head as your feet hit the ground.Quick tip do not stomp on ground . It takes your height away from your jump push off with the balls of your feet not the whole foot. In the next step, your arms will be thrown up and forward to generate more spin for your flip.^{[2]
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- Jump before you flip. Don't tuck your head until after your feet leave the ground, or you may not get the full rotation.
3
Jump into the air from your planted position, push your arms up and forward then bring your arms down to meet your legs, pulling your knees into your chest in a tight, tucked position to create more rotation. It's quite possible to do a good front flip without your arms swinging, but it does make things a lot easier. Remember to "punch" off the ground with your feet to achieve maximum height. To help your body go up rather than forward, look up at the ceiling as you jump. You don't have to turn your face all the way up--just enough so you can see the ceiling above you.^{[3]
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4
Pull your knees to your chest and tuck your body into a ball so that you'll rotate the entire 360 degrees. Try to spread your legs slightly when you tuck rather than having your knees touching each other. This gives you a smaller profile and therefore a faster rotation. It can also help to avoid injury to the face. A knee is much stronger than a nose and will break it.^{[4]
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- Keep your tuck tight, not loose. If you don't tuck tightly enough with your shoulders, your landing will be unbalanced and sloppy.
5
Untuck from the ball as soon as you feel yourself becoming right-side-up in the air. Some people suggest "looking" for your landing, but it's not as easy as it sounds to watch the ground while you're whirling in a circle. "Feel" your way through the flip.
- Don't untuck too soon. You will land leaning backwards and fall on your rear. Hold the tuck a bit before opening.
6
Land with your feet spread the same distance as before, about the same as your shoulders. Bend your knees as you land to absorb some of the force, and use your arms to balance yourself so you don't fall forwards or backwards. Always land on the balls of your feet.^{[5]
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Community Q&A

Question

I'm scared of landing on my head or neck when doing flips! What should I do?

Community Answer

It is almost impossible to land on your neck or head while doing a front flip, but if you are worried, practice somewhere soft like sand or a mattress.
Question

What if I don't have a gymnastics mat?

Community Answer

Use a mattress or a bunch of blankets to cushion your landing and prevent possible injuries.
Question

How do I keep my neck safe?

Community Answer

Tuck it in. If you have a local gym, use a crash mat to practice tucking in.
Question

What should I do if I know I'm not going to make it?

Community Answer

Practice on a trampoline until you are confident you can do it. If you land awkwardly on a trampoline, it cushion your landing.
Question

Why should I not do a front flip while running?

Community Answer

You can run but don't go right into it when you run. Run, then take small hop forward to get momentum. Then, push off the ground as much as you possibly can and push your body over really fast.
Question

What if I hit my head?

Community Answer

Hitting your head is a very uncommon occurrence when first practicing the front flip. If you do it on a gymnastics mat, mattress, or a soft surface, you will be fine.
Question

I landed a front flip on a spring floor. How do I transition into a regular floor?

Community Answer

Try transitioning to either a padded surface or some grass. If you've landed the flip on a spring floor, you must have the technique down pretty well. Practice on the transitional surface until you feel comfortable moving onto something even harder.
Question

When I perform a frontflip, I always fall on my back. How do I land on my legs?

Community Answer

Jump higher and rotate your body more in the air. Make sure to practice on a soft surface like a trampoline.
Question

How do I do a double-front flip on a trampoline?

Community Answer

Jump really high, then tuck your head into your chest and flip while in the air. Remember, where your head goes, your body follows.
Question

What can I do to practice if I don't have a trampoline?

Community Answer

The trampoline is only a suggestion to help you perform a front flip, but if you don't have the access to it, just try it on the floor. Be sure to have the mats and pillows intact, though.

Warnings

When first attempting this skill, make sure you try it on a trampoline or a soft surface because if not, you can get a serious injury. Having injuries will decrease your chances to do another front flip.

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Make sure the first few times you try it on the floor, you have a coach or an experienced tumbler spot you.

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Make sure you jump high before flipping forward or you will most likely flip on to the ground rather than landing the skill.

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This should be practiced on crash mats or soft surfaces until the front flip can be landed standing up properly; this avoids damage to the knees and shins.

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