How to train for front somersault?

[Marky Mark]

Hey Coach (and everyone else reading!),

For some reason I can't do forward somersaults. Every time I try I land on my back or on my butt. I'm guessing it has something to do with lack of height and rotation in the execution. I've been wanting to do one for ages!

If anyone has advice on how I can train this myself and the progressions I'd love to hear some feedback. Just note I haven't got any gymnastic equipment nearby, only a soft grassy field and a nice sandpit.

I have no problem whatsoever in doing the back somersault and front and back walkovers if that helps any.

Thanks for your advice

Marky Mark

[Guest Brusi]

I think this would be a good start: http://gymnasticbodies.com/forum/viewtopic.php?t=736

But before you start building dynamic leg strength be sure to have a good foundation. After me simple squats will help you prepare your legs for the explosive moves.

Glutes and lower back play good role in the explosive moves. So train them as well.

Once you mastered this find a safe spot and a spotter and you'll be kicking front flips in no time.

[Guest jumpupandfly]

If you can do a back flip, then your problem is probably technique rather than physical ability. Could you upload a video by any chance? That would help alot with giving tips.

Front flips are relatively simple, get a good run up, block, jump UP, and tuck tight. A vid would definately help tho.

[Marky Mark]

Thanks for the suggestions.

Regarding the leg training...I'm currently doing 3x10 single leg squats/pistols every 2nd day plus deadlifts (for low reps). Lately haven't been doing much other dynamic leg training and will look into it.

About a video clip, I'll try and persuade someone to hold a camera for me. I'll see if I can get a vid up in the next few days or so.

Thanks

[Blairbob]

Mark, are you doing these on grass, cement or sand? Depending on which surface, you will have to adjust your entry compared to doing them in a gymnastics setting.

Focus on jumping straight up, looking straight ahead and not starting rotation until you have open your hips and nearly finished the top of your jump.

If you can, you might want to get your feet slightly in front of you when you " punch " the surface off of two feet. Think about hitting midfoot to the ball of the foot. You don't want to be punching on your heels ( a lot of stress from heel to your back ).

[Marky Mark]

Went and did a little session this morning... landed on my butt a more than a few times and realised that i wasn't throwing my hands/arms straight up - instead I was throwing them forward. I guess doing so many round-offs has got me in that habit.

I'll play around with it over the next few days until I can get it filmed and will definitely will be doing some kind of senders drills (thanks Brusi for pointing it out).

@BlairBob, I'm currently doing it sand. Not ready for grass and definitely not on concrete. Well not yet anyways

Bruised ego but still trying

[Blairbob]

With sand, you are going to have to really jump out of it using signicant knee bend. I don't think you'll get much from punching it.

I prefer an upper arm lift, where the arm do a small backward circle while punching, lift from hanging to in front to near vertical in the air before throwing down. After reaching vertical, I throw down. This is mostly because I first learned a front tuck on tramp.