Doing a Knee Flip
Allow your experience with front flips to act as a guide. Before you jump, warm up by doing some stretches. Then start to bounce on the trampoline as you do when you attempt front flips. Gain as much air as you can as you bounce on top of the trampoline. Repeat your jumps at least a handful of times to ensure you’re getting the most air possible for your flip.
Land on your knees. With a front flip, the emphasis is placed on practicing motioning into a handstand. With a knee flip, the emphasis is placed on motioning into a position on your knees. Practice bouncing a handful of times and then dropping to your knees to land.
Perform the knee flip. Use force to lean and push your body forward. Start to flip in between your peak and right after you start bouncing. It is okay if you land on your bottom when you first start attempting this flip. You have to speed up how quickly you spin in order to land on your feet. Don't wait until you are at your peak of your bounce to start flipping. Start flipping as soon as your knees hit the trampoline.
Doing a Front Flip
Warm your body up by stretching. Stretch out your wrists and ankles by bending and rolling them. Rotate your neck from one side to the other. Lift your legs behind your back, one at a time. Deepen the stretch even more by touching your ankle(s) and pull them in an upward motion to stretch your hamstrings.
Prepare for the flip. Bring your knees to your chest midair while you jump. Practice stopping the tuck jump by landing on the trampoline in a pike position.
Do handstands on the trampoline. Allow yourself to fall over onto your bottom or your back as you come out of them. Practice the handstand and falling over quicker every time. Try jumping in the air and doing the handstand as a seamless motion.
Try doing the motion without your hands. This should be attempted after you have jumped in the air several times and practiced the handstand successfully. Be as fast as possible to make sure you have a good start to your flip. When you are doing the handstand motion, remember to keep your hands down so you aren’t using them during the flip. When you’re ready to land on the trampoline, jump high into the air and just land on your feet.
Perform the front flip. Bounce up and down, but not too high. Use the trampoline to propel you and turn the normal movement of the flip. Focus on how you are going to land on the trampoline. Keep your legs bent and your feet flat when you’re about to land.
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