How to FrontFlip on the trampoline

Описание: A Front Flip (Front Tuck) on a trampoline is often mechanically harder than a backflip because it involves a "blind landing"—you cannot see the trampoline bed until the very last second. It requires a powerful forward rotation generated by your upper body and core.Here is a breakdown of the proper technique, safety progressions, and common mistakes.1. PrerequisitesBefore attempting a high front flip, you should be comfortable with:Hands-and-Knees Flip (Doggie Drop): Bouncing, landing on hands and knees, and flipping forward onto your back or feet.Controlled Bouncing: The ability to stop your bounce immediately (kill the bounce).2. The Technique BreakdownPhase 1: The Set (The Takeoff)The goal is to go UP, not forward. If you travel forward, you lose height and risk hitting the springs.Arms Up: As you jump, reach your arms straight up by your ears to maximize height.Hips Neutral: Keep your body straight. Do not lean forward yet.Spot Forward: Keep your eyes fixed on the wall or scenery in front of you as you rise.Phase 2: The Throw (Initiation)At the very peak of your jump:Throw Down: Swing your arms violently down and forward, as if you are throwing a heavy soccer ball at your feet.Lift Hips: Simultaneously, drive your hips up and backward slightly (like someone punched you in the stomach). This lifts your center of gravity for the flip.Chin to Chest: Tuck your chin firmly against your chest. This protects your neck and helps speed up the rotation.Phase 3: The Tuck (Rotation)Grab the Shins: As you throw your arms down, bring your knees up to your chest. Grab your shins (below the knee) with your hands.Wide Knees: It is often safer to keep your knees slightly wider than your shoulders. If you rotate too fast or land poorly, this prevents you from hitting yourself in the face with your knees.Stay Tight: The tighter the ball, the faster the spin.Phase 4: The Landing (The Blind Spot)This is the hardest part. You will not see the ground until your feet are almost touching it.Time the Opening: You have to rely on "air sense" (feeling the rotation). When you feel you have completed roughly 3/4 of the flip, release your legs and straighten your body.Spot the Landing: As you open up, look down immediately to find the mat.Absorb: Land with knees bent. Do not lock your legs, or the rebound will throw you off balance.3. Safety Progression: How to Learn Without InjuryDo not just "huck it." Use this progression to build confidence:Step 1: The "Crumple" (Somersault)Simply do a forward roll (somersault) on the trampoline mat to get used to the forward rotation.Step 2: Knee-to-SeatBounce on your knees, then flip forward to land on your butt/back. This teaches the tuck without the height.Step 3: The "Doggie" Flip (Hands & Knees)Bounce and land on your hands and knees. From this position, tuck your head and flip forward onto your back. Eventually, try to land this on your feet.Step 4: The High Front FlipOnce you are comfortable with the rotation, attempt it from a standing bounce.4. Common Mistakes & FixesMistakeDescriptionThe FixDiving ForwardLeaning forward during takeoff. You fly across the trampoline and land low.Imagine there is a wall directly in front of you. You must jump up over the wall, not through it.Not TuckingLeaving legs loose or "piking." Rotation is too slow to land on feet.Aggressively grab your shins. The tuck is the gas pedal.Opening Too EarlyPanicking mid-air and untucking. You will land on your butt or back.Trust the rotation. Hold the tuck longer than you think you need to.