Basketball Defense Tips

In the game, the team with a strong defense leaves less number of scoring opportunities for the opposing team. Defensive tactics, if not given much attention, allows the opponents to score easy points. On the contrary, a team with a good defense allows its attackers to concentrate on scoring points for the team.

Dribbles and passes are moves which need focus and attention in order to strengthen the defense. Keeping control on the body movements, or to be more specific, making proper use of body weight, forcing, faking, hand position, etc., is important.

Keeping the Head Lower
This is important when a man-to-man guarding strategy is used. One has to keep the head lower than the player he is guarding. This position allows for quick movements.

Balance on the Heel
While guarding, it becomes difficult to beat the opponent if the body is leaning forward. The direction of the opponent’s move cannot be tracked properly by this kind of approach. The habit of keeping the weight of the body on the heels at the time of guarding an offensive player proves to be useful. By doing so, one gets the opportunity to monitor the opponent’s moves; also the defensive player can think of planning a move to take possession of the ball.

Cutting Off the Opponent’s Path
One should try to occupy such a position that the opponent cannot make a move without reckoning with you. It is also important for the defensive player to maintain a certain distance from the offensive player. A spin move by the opponent would leave you wrong-footed if you are too close. A spin move is one in which the ball handler spins his body and faces away from the opponent. It helps keep the ball out of the opponent’s reach. There is also a chance of getting caught in a foul if a player tries to get too close.

Hand Position
The positioning of the hands is an important aspect too. One should take different approaches for each of the offensive positions of the opponents. If the ball is at a height below the mid-section, it is advisable to keep the hands above. By doing so, one makes it difficult for the offensive player to bring the ball into a shooting position. If the ball is at a height above the level of the head, one should keep the hands below the ball. The offensive player should find it difficult to bring the ball for shooting. Keeping the hands in front of the ball would discourage him from shooting.

Maintaining Pressure
One should always make the opponents earn their points. Preventing easy shots is one of the basic things to keep in mind. Getting the ball back by means of rebounds and steals is necessary, to take the pressure off and provide your attackers with more opportunity.

Monitoring Opponent’s Moves
It is necessary to keep track of the moves of all opponents. One should deny them a good position, and of course, the prized possession of the ball.

Shot Blocking
Shot blocking is an important aspect of defense. Keeping the hands straight up in the air while approaching an offensive player is ideal. One should try to avoid leaping, since it increases the chances of getting faked. It is advisable to run towards the offensive player even though you are not able to block a particular shot. The opponent would be pressurized into making mistakes with this kind of move.

Scoring the maximum number of points is the objective in any game, so obviously, one shouldn’t allow the opponent to score easily. Scoring requires a great amount of effort, and by defending in a proper manner, this task can be made all the more difficult.

Basketball Equipment

maxresdefault-1Though basketball is considered a contact sport, there is not much safety equipment that is required. While players in the professional leagues wear mouth gaurds, and various other protective gear, this is not required for normal competitve basketball.

Did You Know?
Basketball was originally played with a soccer ball!

The Basketball
A basketball is definitely the most important equipment required to play the sport of basketball. You can have every other equipment but without a ball, it would account for nothing. Basketballs come in different sizes, that vary according to the age group of the players.
As far as professional basketball competitions are concerned, most leagues use size 7 for men’s competitions, and size 6 for women’s competitions. Size 7 corresponds to 29.5 to 30 inches of circumference, whereas size 6 corresponds to 28.5 inches of circumference. Besides the size, basketballs also come in varying materials, of which there are two major types.

Rubber Basketballs
Basketballs made out of rubber are primarily used on outdoor playing surfaces, though they can be used on indoor courts too. These balls are heavier, more durable, and cost less than other types of basketballs.

Leather Basketballs
Basketballs made out of leather are primarily used on indoor playing surfaces, and are referred to as indoor basketballs. They can be used outdoors as well, but are not made for outdoor courts, and hence get damaged or worn out quicker when used outdoors. They are lighter in weight as compared to rubber basketballs, and more expensive.

Basketball Court
A basketball court is a rectangular surface consisting of two posts on either side, to which the backboards are attached. The size of the court differs with every league. The surface of the court is usually made out of wood or cement. Indoor courts that are used for competitive matches are usually made out of maple wood which is polished, whereas outdoor courts meant for casual play are usually made out of cement.

In the National Basketball Association (NBA), which is the highest professional league for basketball in America, the official size of the court is 94 feet by 50 feet. In the International Basketball Federation (FIBA), the court is around 91 feet by 49 feet, which is slightly smaller than the NBA court. Schools and institutions have even smaller courts, some as small as 74 feet by 42 feet.

The Basket
The basket, also referred to as a hoop or a ring, is a horizontal metallic rim, circular in shape. This rim is attached to a net, which is usually made out of nylon or steel. The rim is mounted 10 feet above the court. Some leagues, that cater to younger children, may have baskets that are lower than 10 feet.

The Backboard
The backboard is a vertical board made out of Plexiglas or wood, to which the basket is attached. This is the surface used by players to rebound their shots into the basket. In professional basketball , this board is made out of Plexiglas and not wood, not only because the former is more durable, but also because the opaqueness of wood proves to be a hindrance for the spectators whose view of the game can be blocked if they are sitting in line with the backboard.

The Apparel
The clothing or the uniform used in basketball is the next most important thing, as having the right attire can make you feel comfortable during the game or practice. Comfort is important since a lot of actions and movements in basketball require your joints to have full range of motion. Wrong attire can hinder the flexibility of the player.

Jersey and Shorts
Basketball is typically played in a jersey and shorts. The jersey should preferably be sleeveless, so that it does not hinder the shooting action at all. If you are playing in competitive matches, it is advisable that a team should wear the same colored jersey and shorts as it makes it easier to spot your teammates. In professional leagues, this a mandatory requirement anyway.

Shoes
Wearing basketball shoes is very significant as opposed to donning usual sneakers, as these shoes are designed specifically for the game of basketball. They are ankle length shoes designed to give protection to the ankle, as basketball is a sport that involves a lot of jumping, twists, and turns. These shoes provide a lot of traction too.

Additional Equipment
In addition to the equipment mentioned above, other things are required when the game is played professionally. The most important of these are as listed:

Scoreboard
A scoreboard is required to keep count of the score when a match is being played. A basic scoreboard consists of a digital clock that keeps track of the time of the match, as well as a digital screen that keeps the track of the score of both teams. A scoreboard is usually placed on the sidelines in semi-professional leagues, and at the top in professional competitions.

Shot Clock
A shot clock is a digital clock, usually placed at the top of the backboard, which counts down from 24 seconds, during which time the team in possession of the basketball has to make a shot that touches the rim of the hoop. Failure to do so results in a violation against the team in possession. Once the ball has touched the rim, the shot clock automatically resets and begins another countdown of 24 seconds.

Referee Whistle
A referee whistle is required when matches are being played competitively. The referee uses a whistle to indicate the start or end of a game and to halt the play in the middle of a game. This is done to indicate fouls, timeouts, or if the basketball has traveled out-of-bounds. A whistle can be either made from aluminum or plastic.

Now that you are aware of the different equipment required to play the game of basketball, go out and get your gear to involve yourself in one of the most exciting and popular sports in the world.

Swimming Tips for Beginners

If you’re just learning to swim, it is a good practice to either have a coach or a friend who knows how to swim with you at all times. So whenever you’re training in the water, you can be sure that there’s always someone watching your back.

Being Mentally Prepared

In order to learn how to swim, you have to prepare yourself mentally. This comes before actually stepping inside the swimming pool. Clearing any doubts or apprehension is the key to becoming a good swimmer. So get yourself enrolled for the lessons, talk to a friend of yours who knows how to swim, and/or ask someone to join with you to learn; and of course, don’t give up.

Your Movements Inside the Water

Stand in the shallow part of the pool, and keep your hands in the water. Now start moving your arms around as gently as possible. This way, without moving ahead, you will learn the arm movements. Slowly, bend your knees and submerge your body till the neck, and get comfortable with the pressure on your body.

Controlling Your Breathing

While swimming, it is crucial that you exhale freely in the water. For beginners, the first instinct is to hold the breath when inside. This is wrong because you won’t be able to complete the strokes properly, and won’t really propel much ahead. So with your coach or friend, in shallow end, place your face inside water, and exhale through your nose. While you do this, hum from your mouth. As you exhale from the nose, bubbles will come out and you will feel as if you are sighing. As you get better at it, completely submerge your body and practice this.

Wearing the Goggles

Your sight is very important while swimming, and to learn how to see under water, you need to be comfortable with the goggles on. So whenever you’re in the pool, place the goggles over your eyes and don’t take them off. The practice of seeing through the goggles in and out of the water is very important. And if your goggles begin to get foggy, let some water in. The water will splash over the goggles, and will remove the fog.

Learning in Bits and Pieces

Don’t try to learn the entire stroke all at once; break it up into sections. Learn your arm movements first, or practice kicking with your legs, if you prefer. The point is that you can’t jump in the water and manage to move your entire body at once.

These tips are not just for you to read, but to help you understand your role as a swimmer. Of course, a coach will give you helpful suggestions and advice to assist you, but in the end, it is your responsibility to understand and apply them properly to aid yourself. All the best!

Swimming Tips for Kids

children in poolKids get excited when it comes to learning any activity associated with water. The mere mention of swimming sets them into action and they are always ready to take the splurge. Keeping the fun side apart, swimming is probably one of those healthiest exercises that flex every part of your body. But, you should be well aware of the correct techniques and the safety guidelines pertaining to swimming, before your kids take a plunge into the pool!

Swimming Tips for You

You should be responsible enough to take care of your own safety during the learning phase. Obey the rules given by your trainer and listen to your parents. And here we are, to help you with some safety tips while swimming.

  • Always keep inflatable rubber ‘floaties’ with you. Float them throughout the pool so that you are able grasp them whenever needed.
  • Always ensure the depth of the pool that you will be accessing. Make sure that the pool is not deep enough to drown you.
  • If you are planning to take up swimming lessons, then start during summers or winters.
  • Monsoon is not the right time to begin learning swimming.
  • Ensure that the pool you go to is equipped with danger alarms and that you know how to operate it.
  • Hold your trainer’s hand and walk in the water first.
  • Make yourself comfortable in the pool environment and make friends with the water!
  • Remain close to the sides of the pool initially; don’t rush to swim in the center of it.
  • Initially you will be asked to kick the water with your legs and gradually you will learn to float your body.
  • Make your body light and feel your body float. You need to overcome the fear of drowning, to be able to swim.
  • Check the concentration of pool chemicals with your trainer and take protection measures accordingly.
  • Try to wear complete swimming costumes and avoid exposing your bare body to the pool water.
  • Massage your body with almond or coconut water and moisturize your face before entering the water.
  • Learn the breathing mechanisms as taught by your trainer. Expel the water as you tread through and try not to let it enter your nose or mouth.
  • Your trainer will help you learn how to maintain a rhythm inside water. Try to grasp the techniques in the best possible way.
  • It takes at least 2 months to learn swimming completely. Do not be hasty, rather proceed gradually to attain perfection.
  • Wear a swimming cap and goggles while swimming. The goggle will protect your eyes from pool water and simultaneously your hair will also be guarded against the chemicals.
  • You should check the temperature of the water. Do not swim in cold water during the winter season as you are more likely to catch cold. Prefer swimming in lukewarm water during winters.

Note for Parents: You should be responsible enough to keep an eye on your kids while they learn swimming, even in your home pool. It would also be a joyful experience, when you accompany them to pools. Sending your kids to swimming schools is probably a better idea as they will receive complete guidance over there and they will also learn more quickly. Ideally, a child should be taught swimming after he completes four years of age. There’s no reason to hurry until its extremely urgent. As a parent, you should also be aware of the pool safety measures. Encourage your child to learn swimming and help him as much as possible.

That was a guide to some useful swimming tips for kids. Learning swimming would definitely be an enjoyable experience when you are well aware of the safety guidelines. Be thorough with the basic techniques and cultivate patience to master swimming. Practice it regularly and you will see the difference. The guidelines that we have provided in this article are simple to understand and easy to follow.

Badminton Tips

A badminton rally ends once the shuttlecock falls to the ground. The rule is that it can only be struck once by each side, over the net. The shuttlecock is a feathered projectile that is designed with unique aerodynamic properties that cause it to fly differently. The feathers create a higher drag and cause the shuttlecock to decelerate much more than a ball. Competitive badminton is always played indoors, because the flight of the shuttlecock is strongly affected by wind. As an Olympic sport, badminton has five competitive disciplines―men’s and women’s singles, men’s and women’s doubles, and mixed doubles. The sport demands aerobic stamina, strength, and speed. The technical aspect of the sport requires good motor coordination.

Since badminton involves stamina and agility, you need to warmup accordingly. You could begin with a jog or skipping, and once your pulse is raised, stretch the legs, back, and shoulders to prepare for the lunges. When choosing a racket, check the grip―small grips for small hands and large grips for large hands. Develop a relaxed grip with flexible wrist movements, to perfect forehand and backhand shots. A wobbly shuttle indicates poor quality or faulty dynamics, and should be returned or chucked away as soon as possible.

After playing a shot, try as much to return to central base position, to be more likely to reach all possible opposing shots. As badminton is a fast-paced and highly unpredictable game, you should be prepared to change direction anytime. Incorporate some strategies into the game, and the best game plan to follow is to discover your opponent’s weakness. Once you identify one or many of his or her weaknesses, play to it as much as possible! This sport requires stamina and agility, and thus, brisk walking and jogging are ideal for providing knee strength that is required during a fast-paced game.

Badminton requires constant thinking and planning. Make sure that every shot has a purpose, and keep an eye on as much of the court as possible. Just like in any other game, exercise or physical activity, make sure you round-off your game with a cool-down phase. You need to ensure that you finish as you began, probably with a gentle walk around the court. You could also adopt some light stretching exercises. When attempting to take up badminton as a sport, focus on the major muscle groups. Even if you wish to concentrate on some others, let your choice depend on how the previous game was.

When stretching for a warmup before a game, ensure that you hold your stretches for around 30 seconds. This ensures a really deep stretch. Badminton is like any other sport, and whether played ‘singles’ or ‘doubles’ or ‘mixed’, the game demands teamwork. You need to understand and apply all the rules to the game, even during the workout sessions. The game requires you to have a lot of stamina, and hence, you need to monitor your diet. A fiber-rich diet, with just the right amount of good fats and carbohydrates, will work wonders on your energy levels.

Once you take to the sport of badminton, you should not shift focus from the essentials of the game, and develop a game plan all your own! Badminton, played as a leisure activity, is a great exercise, and a fantastic way of spending quality time with family and friends. There are dedicated clubs everywhere that operate to teach the sport to children and those genuinely interested in the sport.

How to Serve in Volleyball

Volleyball is a team sport, and the aim of this game is to ground the ball in the opponent’s court. Just like in tennis, in volleyball too the way a serve is delivered can turn the fortunes of a team. There are two ways in which you can serve in this game. One is the underhand method and the other is the overhand way.

Serving Underhand

  • Start with putting either your left foot or right foot forward. Bend your knees slightly.
  • Place the palm of your left hand under the ball, holding it in front of you.
  • Meanwhile, keep your right hand open and not in a fist.
  • Now drop your right hand as it would be normally and follow it by getting it back slightly beyond your hips.
  • The real thing comes next. Swing your arm forward, it should be under the ball. The mantra is to hit the ball using the heel of your hand, not the palm.
  • Step into the swing with either of the foot, but avoid stepping over the line while doing this.
  • After making contact with the ball, let the swing of your arm continue, that will be your follow-through.
  • Finally, bring your right hand over your left shoulder.

Serving Overhand

  • Place your left foot ahead of your right foot, and the distance between your feet should be one shoulder-width.
  • Align your shoulder and hips with the net.
  • Without bending your arms, place them straight in front.
  • The bottom of the ball has to be held with the palm of your left hand, and the top with your right palm. Remember that the elbows and arms should not be in contact with any other part of the body.
  • Raise you serving arm, in this case the right arm, next to your head. Your elbow should point upwards.
  • The next thing you have to do is toss the ball in the air using the palm of your left hand. You are not supposed to use four fingers.
  • The ball should go about 2 to 3 feet in the air. Once it is mid air, with your left foot, step forward.
  • After you step forward, hit the bottom of the ball with your right palm, with a straight wrist and stiff hand.
  • The ball should be hit at the highest point, after you throw it in the air.
  • It is better not to hit the ball on its way down. For that, take care that you do not throw the ball too high!
  • Once you strike the ball, run back to your position on the court.
  • Remember these 4 words―toss, step, hit, and follow-through, to serve a volleyball overhand.

This might seem easy to read, but there is a fair chance that if you are just starting off, you may not be able to get it right immediately. There is no need to be disappointed. Remember, practice makes a man perfect.

How to Grip a Badminton Racket

Badminton is a very popular sport amongst many people from all around the world, and this is a game that comes naturally to many people. Learning the game is not that difficult at all, and the rules are also very simple to understand. All you need to do is hit the shuttlecock between the players with the help of a badminton racket. Official games have a net that needs to be scaled, and unofficial games between friends and family members can be played pretty much anywhere.

When someone is looking to play badminton for the first time, or even when someone is looking to improve their game, the first thing that they should do is learn how to grip the racket properly. The right grip can affect one’s game majorly, so it is absolutely essential to learn the correct technique involved. Anyone who is experiencing difficulties with gripping the racket will definitely have a hard time playing the game properly and learning other aspects of badminton as well.

The Badminton Racket

Badminton rackets have traditionally been very light, and they typically weigh anything between 70 and 95 grams. The materials used for manufacturing these rackets are varied in nature, but they are typically composed of carbon fiber composites, graphite reinforced plastic or even solid steel. In the beginning, badminton rackets were made of wood or aluminum. The shape of the rest of the racket is oval, but some new rackets are also shaped isometrically. The head has many taut strings that are pulled tight so that they can transfer kinetic energy easily, and some rackets even have materials like carbon nanotubes or fullerene in order to increase the transfer of this energy.

The strings (which are generally made of nylon) generally have a thickness of about 0.62 – 0.73 mm and the tension at which they are tied makes a big difference in the shots that a player makes. Strings with lower tension provide more powerful shots, whereas strings with higher tension improve the control and the direction of the shots. When it comes to the grip of the racket, it is the personal choice of the player that gains importance. Sweaty palms can affect the grip in many different ways, so the player must choose between a towel-like material grip or a polyurethane synthetic grip.

Gripping the Racket Right

The shape of the grip of the badminton racket is octagonal, and each of these sides are known as bevels. You should also be aware that when you hold the racket, you should relax your forearm muscles. Gripping the racket too tightly will spoil the shots you make, and this is something that most people do not realize. You should only tighten your muscles when you are actually hitting the shuttlecock, but at other times you should hold the racket in a flexible manner so that you can shift it around in your hand easily.

In order to learn the proper grip, you must hold the racket so that the face is perpendicular to the ground. Now you must extend your right hand towards the grip as if you are shaking hands with the racket. Now simply wrap your fingers around the racket, and move your thumb so that you feel comfortable. You can further adjust the thumb and the index finger to get to the most comfortable position. Now move the racket around and see if you can do so freely. This is the best way to grip a racket in order to play a forehand shot, and even to play a backhand shot in most cases. Many experienced players say that the best way to see if your grip is right, is to check if there is a V-shape between your thumb and your index finger when you see the back of your hand. If this position fits the V-shape then the grip is absolutely correct.

While this orthodox forehand grip is great for playing backhand shots, you can also use the common backhand grip for playing such shots. In order to do this you will have to break the V-shape of the thumb and the index finger, and move the thumb higher up the grip than the index finger. The biggest benefit of this grip is that the individual can exert greater leverage on the racket by pressing the thumb downwards. A third grip known as the frying pan grip is also commonly used and in this case you will need to grip the racket in the same manner as in the forehand grip. The only difference here is that the face of the racket should be parallel to the ground, rather than perpendicular to it. This grip allows one to freely play forehand shots and backhand shots without changing the grip in the middle of the game.

All these tips are commonly known to many players, and anyone who is starting to play the game should also be well aware of this. You can try experimenting with a few grips before you settle on one that you are comfortable with, and this is something that you should never forget. It is far more important to grip the racket in a manner that comforts you, rather than just blindly follow a predetermined grip.

How to Improve Volleyball Skills

In the game of volleyball, the main objective is to ground the ball in the opponent’s half. There are 2 teams and each team consists of 6 players. These 6 players together have to develop skills and devise strategies to achieve this main objective. Before getting into the details of how to improve volleyball skills on the whole, it is necessary to understand that consistency in practicing the right moves is of utmost importance. For example, the ball should hit the same spot on your forearm every time you play a shot. This makes the player better and helps improve further skills.

Improving Volleyball Skills

Performing the various volleyball drills of passing, serving, etc., helps develop habits that prove to be useful for players in the long run. It helps them improve the concentration levels and ability to focus on the game at hand. Here are few useful volleyball drills that may help improve your timing, footwork, and of course, ball control. Let us start with how to take a proper stance.

Stance
You should maintain a stance that allows you to move around more quickly. The distance between the legs need to be slightly greater than that of your shoulder width. You should also bend the knees slightly, which will allow you to react faster.

Shuffling
It is the movement in which volleyball players move by taking small steps. The movement of shuffling is carried out smoothly without crossing-over the feet. To improve the shuffling movement, players need to stay low by keeping the knees bent. The body weight should be transferred onto the toes.

Service
The serving skill can be improved with the following drill. First step is that of tossing the ball in front of the serving shoulder. The elbow of hand with which you are serving should be held back and in a high position. Make contact with the ball by means of the middle of your hand. After hitting the ball, follow through the arm-swing action.

How to Improve Passing
Here are a couple of useful volleyball passing drills, that players can make use of.

Pipeline Passing
This drill helps players improve their passing while moving laterally. A pair of players is needed for this drill. These players have to face each other and stand 10 feet apart. From this position, the first player has to pass the volleyball to his partner. He should touch the sideline on his left immediately after passing, and quickly get back into his original position. After 10 – 15 shuffles, the player should repeat the passing drill on his right side.

Basketball Passing
In this drill, three players should line up in front of a server. Passers and the server should be separated by a net. The passers, after receiving the volleyball from the server, have to pass it into a basket. Points should be awarded for every successful pass into the basket. Conversely, the server should be awarded a point if the passer fails to do his job.

Blocking
The act of blocking makes it difficult for the opposing team to put the ball back into play. The arm and shoulder position play an important role in blocking the ball. The arms, while blocking the ball, are moved in a manner that they slant forward. Raising the hands and then pressing them forward wastes precious time, that can be used for immediate penetration.

Burnout
Our body provides signals and cues that help us understand whether we should continue practicing or just rest for the day. You can avoid a burnout by listening to the body. Taking enough rest to prevent a burnout is therefore, necessary too.

Understanding the subtleties and nuances becomes important after you master the basics. Those volleyball skills mentioned above should be useful for improving the overall game. Volleyball is a team game and it requires great coordination amongst all the players. Once you master the skills mentioned above, creating coordination between team members shouldn’t be too difficult.

How to Do a Back Handspring

At home, one does not have the necessary amount of space to do a handspring. Therefore, it is best to do it in a hall or a gym. At the same time, if you are practicing it without any supervision, there are chances of injuring yourself. When one is doing a back handspring, it is important to remember that the method is not so much about arching the back. This move is useful for gymnastics, cheerleading, etc.

When one is performing any gymnastic move, it is important that these is enough room for movement. While you start doing the back handspring, you will need to have a good running start. It is important you start off slowly and pick up speed gradually. The more the speed at the end, the better you will be able to do the handspring. Towards the end of the run, do a round-off.

Before you half yourself, you should jump up as high as you can. However, it is important that your feet and knees are together. Extend your hands above your head, with your arms closer to the ears as much as possible. Your chin should be tucked in. Get your arms down and then forward. Come into an elephant position, and gradually throw your weight backwards. From this position onwards, your head will be thrown backwards. Do not look forward and backward, as this will cause you to lose balance.

Now comes the crucial step in performing a handspring. You will have to swing your hands up above your head. Use the hip, abdominal, and armpit muscles, and with a hip thrust extend off the floor. Use your legs to balance yourself upward as well as backward. Ensure that your toes are pointing forward. As much as possible, extend yourself from your ankles. Your arms should be next to your head, as you slowly try to reach your palms to the floor. Keep your gaze soft as you try to look for a spot where you can land.

Make sure that your hands and feet well grounded on the floor, which will ensure that you are in a well-arched position. It is best to place your hands slightly turned in. Spread your fingers and toes as much as possible, but your feet should be next to one another. Remember, the knees should not bend, as it will be a hindrance for you to flip forward. Now, using the strength in your legs, swing them forward. Remember, your upper body should not slouch. At the same time, your knees should not be locked.

When you land, ensure that your knees are a little bent, so that there is no impact on them. Once your legs land on the floor, swing your arms in front of you. This will complete one back handspring. Initially, you may find it difficult to get over to your hands. This is when you will have to swing harder using your hands. Therefore, quite often, incline mats are recommended in the initial days of learning.

How to Do a Backflip

Dancers and gymnasts seem like they possess some supernatural powers. The way they perform their tricks and moves is simply mesmerizing. The somersaults, jumps, stretches, and what not. Wow! It is absolutely awe-inspiring. It also is true that, with passion and perseverance, anything can be achieved, let alone the toughest amongst the gymnastic acts. One thing which really gets me to sit up and take notice is the backflip in gymnastics. Let’s see how to go about doing one.

How to Do a Backflip on the Ground
For doing a backlflip, one thing is sure, it is not for the faint-hearted. You have to be determined and completely prepared. Once you are mentally prepared, only then try it. When doing it for the first couple of times, try and have at least one spotter around. Now here we flip!

Step 1
Get on a proper gym floor with a mat, preferably till you get into the groove. If not, make sure you are in a reasonably open area with a soft surface. But make sure that the floor is not a concrete one, and has no obstacles. You will only be giving an invitation to injuries.

Step 2
Now, as the backflip involves a lot of limb extensions and stretching, if you are a beginner, it is crucial to do some stretching. Make conscious efforts to warm up and stretch all the muscles of your limbs, chest, and back. You do not want to tear your ligament or pull a muscle while doing this.

Step 3
After you have stretched thoroughly, stand straight with your arms above the head. Keep your feet shoulder-width apart. Ensure that you have a proper balance if you do not want to land on your head with a backflip gone terribly wrong.

Step 4
Now comes the important part. Here, what you need to do is, swing your arms first down and then back, squatting for a jump at the same time. To get a good push off the ground with both feet, let your knees bend at a 90-degree angle.

Step 5
The next is to explode off the ground, this time swinging your arms back above your head. While doing a backflip, you have to be well acquainted with the position and timing of the peak of your jump.

Step 6
Continuing with the previous movement, lean back and tuck your knees in your chest, at the point while you are reaching the peak of the jump. This is pivotal for getting the momentum and tempo for flipping backward. If you do jumping exercises, they may prove helpful for getting the act properly done.

Step 7
Three-fourths of the way in the rolling process, stretch out your legs and land on your feet. This timing has to be impeccable, or else there would not be any backflip. But don’t worry, you will get it with practice!

Step 8
For reducing the shock and the impact of landing, and also to maintain balance, bending the knees while you land is necessary. There is no harm in placing your hands on the floor if you feel you might fall.

Be it a normal backflip or one that is off a wall, please remember to wear comfortable clothes, and never do it alone till you are dead sure about it. In addition to that, keeping your chin up and grabbing your knees is imperative to in doing it successfully.