While you begin learning how to do a wall flip, it’s a good idea to practice with soft landing tumbling mats or grass, and have a qualified spotter there to help you with your flip. [4] X Research source
Practice running toward the wall a few times in order to gauge how far back you need to start, how quickly you need run, and where you need to position yourself to have your feet land where they need to be. It may help to initially begin practicing walls flip on an obtuse angled wall, angled away from you. [7] X Research source The angle of the wall will help your foot grip and plant on the wall, making your back flip a little bit easier.
If you try to do a full arm swing with your arms completely extended out in front of you, you run the risk of punching the wall as you plant your foot on the wall. [10] X Research source Also, if your arms are extended, it will slow down your spin as you try to flip off the wall.
If you lean in too much when you plant your foot, and your shin is slanted toward the wall, you will lose your gripping on the wall and your foot will slide down. [14] X Research source
Your planted dominant foot should propel you upward as if you are climbing up the wall. This will give you the needed height to properly perform the wall flip. From this point in midair, you will then begin to transition into rotating backward.
Keep your head, arms, and legs tucked tight into your body, like a ball. [18] X Research source Keeping your body tucked tight will help you complete a full rotation in your flip. Don’t throw your head back to initiation your flip rotation. This will open up and extend your body, which will slow down your flip and cause you to land incorrectly. [19] X Research source To help keep your head tucked in, try pick a spot on the wall and hold your gaze there for as long as you can before you start to flip.
Again, tight body posture will help make a clean, controlled flip. If you keep your body open and arch your back (by throwing back your head) you’re going to flip a lot slower, and you might land at an awkward and dangerous angle. Tucking your knees will help ensure that when you complete your flip, you will land evenly on both of your feet.
If you extend your legs out straight, you will end up landing on your heels and lose balance, causing you to fall on your buttocks. [25] X Research source
As always, when first practicing a wall flip, use some soft tumbling mats and a trained and qualified spotter to help keep you from injuring yourself as you flip. [28] X Research source
As you run to the wall, you should pump your arms like you’re sprinting, rather than swinging your arms from behind and up as you did in the one-legged wall flip. [33] X Research source In order to figure out what will be most comfortable for you, practice running at the wall and using both your right and left foot as your first step.
Extending your leg is going to give you maximum height for your flip. Be sure to keep your upper body straight and as close to the wall as possible, until you can plant your other foot.
At this point, no longer try to keep your upper body vertical, allow the extension and push of your second foot to push you away from the wall. [37] X Research source
Bring your other leg’s knee up, to follow your swung first step knee and throw yourself further into the flip.
If you already have your basic back flips down, you can rely on those landing techniques to land this wall flip. [40] X Research source Experiment with the speed that you open up and lay out in order to get a clean landing.
