How to Do a Double Front Flip on a Trampoline

Co-authored by Tanya Berenson and Amber Crain

Last Updated: July 7, 2021 References

A double front flip is an awesome trick to do on a trampoline! If you want to try one, start by getting really good at doing a single front flip. Then, add some height to your jump and tuck even tighter to add the second rotation to your flip. The hardest part for most people is the landing, but with some practice you'll get the hang of it! Remember to practice safely and don’t attempt new tricks until you feel ready.

Part 1

Part 1 of 2:

Mastering a Single Flip

1
Bounce several times in the center of the trampoline.^{[1]
X
Expert Source

Tanya Berenson
Gymnastics Instructor
Expert Interview. 22 May 2020.} Move to the middle of your trampoline and start jumping. Bounce a few times until you feel yourself gaining some height and momentum. Once you’re jumping as high as you can, you’re ready.^{[2]
X
Research source}

Tip: Always start this trick in the center of the trampoline so that you have plenty of room to land.
2
Raise your arms straight up and keep your upper body straight. Pull your arms in tight so that they’re almost touching your head on each side. Be sure to keep your upper body upright as you pull your arms straight up.^{[3]
X
Research source}
- You can bounce a few times with your arms up or just go straight into your front flip.
Advertisement
3
Curve your arms and upper body forward at the middle of a jump. Make sure your arms are straight up when your feet touch the trampoline, then launch yourself up into your jump. When you get about halfway to the full height of the jump, hunch your shoulders and curve your arms and upper body forward slightly. Keep the bottom half of your body straight and vertical.^{[4]
X
Research source}
- At this point, you should be looking straight down at the trampoline.
- Don’t launch your body forward! You only want to curve your upper body while you’re jumping straight up.
4
Pull your knees to your chest as you reach the top of your jump. Curving your upper body will begin the rotation. When your shoulders are parallel to the trampoline, tuck your knees tightly up to your chest.^{[5]
X
Research source}
- Keep your elbows in close and lightly grip the front of your shins for a tight tuck.
5
Let the momentum rotate your body almost 1 full turn. Tucking gives you the momentum you need to spin all the way around at the highest part of your jump. All you need to do is wait for your body to spin around almost one full rotation. It happens quickly--in about a second--so be ready!
6
Untuck your knees when your body is almost upright. After you complete the rotation, you’ll be upright and beginning your descent. Your upper body should be upright. Let go of your shins and untuck your knees to straighten out your body.^{[6]
X
Research source}
- It's better to start untucking too early rather than too late. If you untuck too late, you could possibly faceplant.^{[7]
  X
  Research source}
7
Bring your arms straight up as your feet hit the trampoline. Start pulling your arms back to the starting position as your legs straighten out. Keep your upper body straight. At the same time, your feet will be landing the flip. Keep your knees loose and bent.^{[8]
X
Research source}
- Don’t throw your arms, shoulders, and head back. Use controlled movements to keep yourself upright.
- The goal is to return to the exact position you started in the center of the trampoline.
8
Practice your front flip until you master it. Don’t move on to the double front flip until you’ve perfected your front flip. This will take a little time, practice, and patience. Once you’ve perfected your front flip, you’re ready to add the second rotation!
- You should feel totally comfortable performing and landing the flip before you proceed. You will probably instinctively know when you’re ready.^{[9]
  X
  Research source}
- It may take you a few weeks to consistently land a front flip.^{[10]
  X
  Expert Source
  
  Tanya Berenson
  Gymnastics Instructor
  Expert Interview. 22 May 2020.}

Part 2

Part 2 of 2:

Adding the Second Rotation

1
Stand in the middle of the trampoline and start bouncing. Jump a few times to gain height and momentum. You really need to be hitting the highest jumps possible to successfully perform the double front flip.^{[11]
X
Research source}
- If you’ve mastered the front flip, then you know what your max height is and you’ll know when you reach it.
Tip: Practice adding height to your jump first if you don't feel like you're getting vertical enough.
2
Raise your arms straight up into the correct starting position. Whip your arms straight up, just like you would for a single front flip. You can bounce a few times with your arms straight up or just launch right into your trick.^{[12]
X
Research source}
- It’s important to use the correct form to complete this trick successfully!
3
Curve your arms and upper body forward to start the rotation. Launch up into your jump and curve your arms and upper body when you’re about halfway up to your maximum height. Remember to keep the bottom half of your body straight and vertical at this point, just like with a single front flip.^{[13]
X
Research source}
- Keep in mind that you're launching up and then curving your body. Don’t launch forward!
4
Tuck your body as fast and tight as you can. Pull your knees up to your chest as you get close to the apex of your jump. To complete two rotations, you have to tuck your body quickly and tightly. Whip your knees up and keep them apart as you bring them up to your chest; you don’t want your knees to be touching each other.^{[14]
X
Research source}
- This is called “tucking wide.”
- Don’t forget to grip the front of your shins and pull your elbows in close for a tight tuck.
5
Stay tucked and rotate one and a half times in the air. Let your momentum launch you into a rotation. Complete one full rotation like you normally would, but stay tucked tight and let your body complete the first half of another rotation.^{[15]
X
Research source}
- This might seem hard, but this is only half a rotation more than what you’re used to!
6
Start untucking your body as you complete the second rotation. This will feel very similar to untucking a regular front flip, and your body should be in the exact same position. Straighten your legs out toward the trampoline, but instead of returning your arms straight up like you would for a front flip, keep them tucked close to your sides.^{[16]
X
Research source}
- Focus on your landing for now. You can practice a perfect, arms-up landing once you get the hang of the second rotation and can land it successfully.
7
Open up completely and land with both feet on the trampoline. Keep your knees loose and bent as your feet make contact with the trampoline. Your arms should be tucked lightly in by your sides and your upper body should be straight in a vertical position.^{[17]
X
Research source}
- You may not land perfectly the first time, but keep practicing. You’ll get the hang of it in no time!

Expert Q&A

Question

How do I get over the fear of doing a double front flip?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

If you're worried about landing poorly, make sure you gain enough height before you even start doing your flip. Also, consider using netting around the trampoline and/or placing soft mats on the ground around the trampoline, just in case you launch yourself forward too much. You can also have spotters standing around the trampoline to catch you.
Question

What should I do if I don't have enough airtime to complete the flip?

Community Answer

This means you're not getting enough distance when you jump, so try jumping harder on the trampoline to launch yourself higher into the air.
Question

How do I do an aerial? I'm too scared that I might injure my head.

Community Answer

You won't. For an aerial, all you need is a strong leg to push off and good rotation, and if you do fall short, keep your arms in a position where they can easily break your fall.

Warnings

Remember to be safe on trampolines. They are really fun, but you can also get seriously hurt. Don’t attempt tricks that you don’t feel ready or skilled enough to do.

⧼thumbs_response⧽
Helpful 1 Not Helpful 1