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.
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.
At the highest point in the back swing, the shoulders should be extended with the rings going slightly sideways. The body should be in an arched position. From the top of the swing, continuous shoulder extension toward the bottom of the swing must be maintained. This helps the gymnast maintain the arched body position until the bottom of the swing. At the bottom, the gymnast should kick the legs forward and upward to make their entire body turn over as fast as possible. The gymnast should attempt to kick from their upper chest at the bottom. Shoulder should remain extended and stay down until the entire body turns over completely. The rings should be pushed backward when the gymnast’s feet are pointed towards the ceiling. The rings should turn parallel (wrists facing one another). The rings should not go sideways during this portion of the swing. The final position is a higher point of the front swing, where the body should be in a slight hollow position with arms tight and parallel. The head should be neutral with the gymnast maintaining backward pressure on the rings. From the highest point of the front swing starts the backswing. The body should swing down in a hollow position without losing pressure on the rings. At the bottom, the gymnast should initiate a strong kick off their heels. During the turnover phase, the head should stay down to facilitate a stronger heel lift. Shoulders should remain low. When their heels have risen and their toes are directed upward toward the ceiling, the rings can be slightly open, the head will be slightly elevated as well. The final position of the backswing is arched. VERY IMPORTANT: In the backswing, do not pull down on the rings. The leading motion of the move is the kick back with the heels.
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.
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.