January 26, 2011
I don the backflip for several weeks now and ther is no improvement. I think i have this motion in my muscle memory. I don't know what I can do, to change that. Please give some advices
Analysis and Suggestions
Ahh, not too bad. No fear, the basics of the technique are there, so we just need to practice some more!
Now, like you said, this is going to be a little tricky. This back flip in the video is probably in your muscle memory like you said. So when your body thinks "back flip", what it's going to want to do is this, every time. So, understand that the advice I give you is going to be more for a gradual application. Fighting your muscle memory (especially in "high-pressure" situations, e.g. when you're jumping and flipping backwards in mid-air) is not easy. So you're going to have to try to build these habits over many, many repetitions. So just know there's nothing wrong if it's taking a while. It won't take that long though, ;).
Anyways, one thing to remember is that while you're jumping into a Back Flip, do NOT drop anything. I can't be 100% sure, but from the video it seems like you might be doing the whole lower body jumps up, upper body leans down deal. This isn't the way it works properly. When you jump into a Back Flip, make sure that the entirety of your body is going up, up, and UP. Don't lean your upper body down or back much at all when you jump. It has to go up too! Obviously, you're going to lean back a little every time you Back Flip, you must. However, if you're just trying to jump up instead of back, that necessary lean will happen almost on it's on. Focus on everything going up, not back!
I would drill the jump for a while, then add the rest of the flip. Practice jumping really high (read: fast) in place a few times, then on the next jump, do the Back Flip. And when you do the Back Flip, try to emulate the feel of the jumps that you just did while taking off into it. So go Jump - Jump - Jump - Flip and repeat for a drill.
I honestly think that might be your only real technical issue. Why? Take note of your (approximate) center-of-gravity as you do the Back Flip. Let's say, around your navel-ish area. Or, we can watch your entire body in general. After your feet leave the round, it pretty much only goes down. If you watch most Back Flips, the center-of-gravity will stay in about the same place or even go up a little more for a split-second or so before it goes down. This is because the jump should accelerate you off of the ground upwards. If you get no acceleration going upwards (meaning you don't jump), you have can't go upwards or stay in the air, the only place you can go is down.
This is why I'm stressing jumping upwards a lot to you. To prevent yourself from leaning down/back, you may even want to try keeping your eyes focused forward as you jump, before you tuck. I don't know, play with that if you so wish. But drill the takeoff a lot, make sure you go up. I think that's all you need, your tuck and everything else is already firm enough to get the job done.
Keep practicing man, you may have to do 10, 20, or 50 flips while trying to apply this stuff before it starts working out, but that's how our bodies learn. You're very close! Take care! :)