1)Lay on your left side with your left arm on the floor in front of you and your right arm on your side.
2)Now move your legs as if your walking backwards and push off with your left leg pushing the lower part of your body backward. At the same time move your arms in a similar manner but push off with your left arm pushing the upper part of your body backwards. If done correctly you will smoothly flow backwards while looking as if your not supposed to move at all. M
The Back Flip
1)First practice your set by jumping with tremendous arm swing to help your height. This requires you to bend really low before jumping. Keep your arms straight and experiment to find the most effective swing. Your arms should always end up by your ears at the very top of your jump.
2)Once your set is feeling high and comfy, you should start letting your arms push a little bit past your ears. Do it very forcefully so as to send your chest backward a bit. The backward motion should only occur at the very top of your jump. Just when you start to hang.
3)When you have reached the point where it is unsafe to continue the last part because your chest is thrown so violently backward that you could land on your head, it is time to complete the move. At the same time as your chest starts to move backward(top of the jump) bring your knees to your hands and into your chest. It sounds hard but it is easy if you do it at the very highest part of the jump. Once this is done, you will turn over with the force of the arm lift that has already been made. You just have to get the hang of opening up and landing on your feet. Tips: learn a backflip on a thick mat or (like me) on a mattress. If you can, get a friend to stand next to you with a hand underneath you. In case you bombout, he/she can stick an arm under your chest/back and turn you to your feet. If you do it on a mattress, though, it does not hurt at all to land on your head.
The Turtle
1)Also known as the Float. This is move is a float, not a spin. You move your hands on the floor to rotate your body, rather than spinning on your hands. Think of it like you're walking on your hands.
2)Start in a kneeling position with both of your knees on the ground, and your thighs apart. Your legs should be spread a little and bent up a the knee to help maintain balance.
3)Lift your body with your hands. Keep your elbows bent at a 90 degree angle and under your body. Your hands go straight from your chest to the ground.
4)Keep your elbows on your hips not in your stomach or at your side. Keep your hands far apart.
5)You move by "walking" on your hands in pattern like a figure-eight on the floor as you spin.
6)The spin is continued by shifting your weight from one hand to the next as you rotate and move your hands under your body. You can practive just balancing on your hands in the Turtle position before you attempt the spin. This will help with balance and build up your strength.
