The skill could start from a handstand, tempo giant or from a dislocate. In the front swing after the lower bottom, the gymnast should bend the knees aggressively and pull up with the arms. When reaching the higher vertical and the bent knees are between the cables, the athlete releases from the rings and continues the back rotation of the double somersaults. During the flip the body is in a tucked position, the hands hold the legs. Prior to the landing, they open and fully extend. The gymnast should emphasize on the pull-up move. It will give the skill more height.
During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. The head should be in a neutral position. Raising the hips helps to accelerate the backward rotation. During the flip, the arms should be executing a back circle, the gymnast should then grab their legs. Prior to the landing (around horizontal), the body should open into a stretched position.
The skill starts from a front swing. From a hang, the gymnast should start bending the legs and pulling up with the arms. The move should be strong and powerful. Bent arms give acceleration to the backflip. The pulling up of the arms gives height to the flip. When the bent knees reach the cables, the athlete leaves the rings and continues the rotation of the body backward. Before landing, the body opens fully and extends.
When reaching the lower bottom portion of the swing, the gymnast begins to bend the legs and pull up with the arms. The move finishes at the vertical position with the bent knees behind the cables. The head is in the middle position and slightly in.
The double back should be performed either into the pit or on the trampoline. When the gymnast becomes familiar enough with the flip, they could continue to practice the skill on the trampoline. The athlete should bounce and land at the same place. This is an indication that the athlete did not lean back during the bounce.
The gymnast bounces a couple of times on the mini tramp and places their hands onto the obstacle, which is higher than the tramp. After the second to last bounce, the gymnast should reach handstand, then snap down on the mini tramp and perform a double back into the pit.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.