How to Learn to Do a Somersault at Home?

Somersaults are not only an impressive element of acrobatics but also a complex exercise that requires a high degree of concentration, strength, and flexibility from the athlete. In this article, we will look at how to safely master different types of somersaults, starting from the basics of body preparation to detailed execution techniques. We will also discuss common mistakes and provide tips to help you improve your skills and gain confidence in every jump. Information on how to learn to do back and front somersaults will be useful both for beginners and experienced athletes.

What You Need to Know Before Learning a Somersault?

If your interest in learning a somersault comes not from idle curiosity but from a genuine desire to master this acrobatic element, you must remember the risks. Doing it on your own at home can result in serious injury. To prevent this, it is recommended to first practice front or back somersaults with a partner who can support you.

You do not need to be a professional gymnast to perform this acrobatic move, but good coordination and explosive leg strength are important. In addition, it is very important to do preparatory exercises and choose the right training place. These factors are crucial, especially for reducing the risk of injury.

How to Prepare the Body for Front and Back Somersaults?

If you have never been involved in sports but decided to learn front or back somersaults, it is too early to start even the preparatory exercises. First, you need to bring your muscles into tone by performing the following program for one or two weeks. If you train regularly, you may skip this step.

Train yourself to jump as high as possible. If your jumps are too low, you won’t have enough time to rotate and land back on your feet. Every other day, practice jumping by doing 4 sets of 4–5 repetitions, resting 1.5 to 2 minutes between sets:

• Jumps from an elevated surface. Jump from a sturdy bench, chair, or box at least 30 cm high. Keep your legs together. After jumping down, immediately jump upward.
  
• Jumps from your knees. Start from a kneeling position with hips bent. Then explosively extend upward, pushing yourself into the air, and land back on your knees.
  
• Maximum height jumps. Do a soft squat and jump explosively, trying to propel yourself upward. Extend your arms upward at the same time.

During a somersault, you must twist your torso, so the abdominal muscles must be very strong. Perform the following exercises regularly with one day of rest between sessions:

• Bicycle. Lie on your back with hands behind your head. Lift your shoulder blades and legs off the floor. Bring your right knee toward the opposite elbow. Do 3 sets of 20 reps, alternating sides.
  
• Crunches. Lie down with hands behind your head. Lift your shoulder blades off the floor and lower back down. Do 2 sets of 30 reps.
  
• Leg raises. Lie down with arms along your sides. Lift and bend your legs at the knees, then push them upward, lifting your pelvis off the floor. Do 3 sets of 20–25 reps.
  

After one or two weeks of such training, you will be ready to move on to preparatory exercises and actual somersaults.

Places to Learn Somersaults

You can practice and perform somersaults in various places, but the best and safest options are:

• Gym. You can train using various machines to strengthen your core and practice jumps. Safety mats make gym practice much safer. You can also find a coach to support you.
  
• Trampoline center. Somersaults are much easier and safer on a trampoline surface. It is best to use one with safety harnesses. You may also buy a trampoline for home use.
  

Remember, you should not be surrounded by objects that may cause injury. The more free space around you, the better.

How to Learn a Front Somersault?

Do the presented exercise set, and then move directly to the somersault itself.

Preparatory Exercises

First exercise:

• Squat down with your arms extended. Press your chin to your chest.
  
• Push off the floor with your legs, shifting your weight to your shoulder blades.
  
• Perform a forward roll. Keep your back rounded.
  
• Return to the starting position and hug your knees with both hands.
  

Second exercise:

• Stand in a half-squat with feet together.
  
• Keep your arms straight above your head. Press your chin to your chest.
  
• Push your hips back and jump upward, rotating your body forward.
  
• Touch the mat or floor, then roll forward.
  
• Hug your knees with your hands after returning.
  

Third exercise:

• Take a shoulder stand position.
  
• Lower your legs down and roll onto your buttocks.
  
• As your feet touch the floor, fold forward to touch your toes with your hands and hold for a few seconds.
  

Fourth exercise:

• Stand with feet together, arms up, chin pressed to chest, hips pushed back.
  
• Make a powerful swing with your arms.
  
• Hug your knees with your hands while spreading your legs.
  

Technique from Standing Position

Execution:

1. Stand near a stack of mats with arms extended upward.
   
2. Step forward and jump with both feet before the mats.
   
3. Jump upward and forward.
   
4. Keep arms and legs tucked in while in the air.
   
5. Straighten your legs quickly as they move over your head.
   
6. Land with arms extended in front of you.

Common Mistakes by Beginners

• Swinging the arms too strongly or too late. The arm swing should be done during takeoff and only upward.
  
• Insufficient forward lean. Without enough lean, the jump will be poor.
  
• Poor tucking. Hold your shins or thighs tightly.
  

How to Learn a Back Somersault?

Learning a back somersault follows a slightly different approach.

Preparatory Exercises

First exercise:

• Squat at the edge of a mat.
  
• Press your chin to your chest, hug your shins, and round your back.
  
• Roll onto your back, extending your legs over your head.
  
• Push your palms into the floor.
  

Second exercise:

• Lie down with legs straight and arms along your body.
  
• Raise and bring your arms overhead. When your hands are above your shoulders, pull bent knees to your chest.
  
• Press your heels to your glutes and lift your pelvis.
  
• Hold for a couple of seconds, then return to the starting position.
  

Third exercise:

• Stand with feet together.
  
• Swing straight arms backward.
  
• Do a half-squat.
  
• Swing your arms and jump as high as possible.
  
• Straighten your legs as your arms reach parallel to the floor.
  
• Bend your knees slightly and keep arms up when landing.
  

Fourth exercise:

• Lie on stacked mats with your head hanging down.
  
• Swing your arms and pull your knees to your chest.
  
• Roll over by doing a somersault.
  
• Land with slightly bent knees and arms extended forward.

Technique from Standing Position

Execution:

1. Stand upright with arms extended overhead.
   
2. Bend your knees slightly, swing your arms back, and lower your torso a bit.
   
3. Push off strongly with your legs while swinging your arms upward, tilting your head back.
   
4. Stretch out, then tuck and perform a backward roll.
   
5. Open your tuck when your torso becomes parallel to the floor.
   
6. Land on your toes with knees slightly bent.
   

Common Mistakes by Beginners

• Weak arm swing and leg push.
  
• Hesitating while in the air.
  
• Uncoordinated swing and push.
  
• Poor tucking.
  
• Relaxing too much upon landing.
  

Learning Somersaults at Home

Doing somersaults at home is possible only if you have free space, mats, and trampolines. In addition, you must have someone to spot you. If these conditions are not met, it is better to practice in a gym or trampoline center.

How to Learn Somersaults Quickly?

Without proper physical preparation, it will take several months to perform this acrobatic element. First, you must strengthen your abs and arms, then do preparatory exercises. Only after this should you attempt somersaults. If you already have a good fitness level, you can learn this acrobatic move in just 3–4 days.