Steps
Know that, at a minimum, you should be able to do perfect forward rolls and front handsprings before even attempting a double or triple flip.
Know that you will need to master a single front flip before adding additional rotations.
Correct training
Begin with forward rolls, paying particular attention to correct form, especially in the straightening of the leg.
Work up to jumping forward rolls. Don't jump too hard at the beginning. Continue with jumping forward rolls until you can do them without crashing.
Jog or run and work on your upper body strength.
Perfect the single front flip
Give yourself plenty of room.
Practice front flips on level ground.
Know that a front flip from a running start is much easier than a front flip from a stand.
Jog or run until you have adequate kinetic energy.
Add a slight hop using your strongest leg.
Add a skip jump after your hop.
Get into the jumping jade position Your hand should be level with your hips before the jump. Jump as high as you can. The skip does not make you jump higher, but it does increase your angular momentum making the flip easier. Jump with the balls and toes of your feet and jump straight up. Bend you knees slightly.
At the apex of the jump throw your arms up as hard as possible. Keep your arms straight.Do a Triple Front Flip Step 13Bullet1.jpg Your arms should be at a 30° angle from your torso.Do a Triple Front Flip Step 13Bullet2.jpg
Begin the tuck by grabbing your knees.
Tuck your head into your body and form a ball. Your chin should be at your chest. Forming the ball allows you to spin faster, fast enough to go through a rotation before you hit the ground. In the ball your body rotates around it's own center of gravity, much like a planet. In the same way a planet moves, the smaller the ball the faster the rotation. Some people prefer to grab their ankles.
Bring you knees forward, your legs back a little for the momentum to complete the flip.
Throw your legs out hard to finish the flip.
Throw your arms out backwards or forwards, depending on the direction of the flip.
Land on the balls of your feet.
land with your knees slightly bent.
Biomechanics for gymnasts
Know that to increase the number of flips you start getting into advanced gymnastics. To increase the number of flips you have to move much faster and with more strength. Gymnastic coaches and scientists study this level of movement in a field called Biomechanics: the study of how living organisms move.
According to the principles of biomechanics the number of rotations you can do depends on your ability to convert kinetic energy (energy gained by movement) into potential energy, in other words energy in your muscles to use for jumping and turning. This takes practice.
Part of doing multiple flips is also controlling your rotation in the air. Many people will find their bodies twisting in the air, a phenomenon known as nutation. Controlling your nutations is critical to multiple flip moves.
An experienced and dedicated coach can help you understand and master nutation in your multiple flip moves.
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