Whip Back with Trampoline
- 1 Whip Back with Trampoline
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.4.1 Stage 1 – Setup
- 1.4.2 Stage 2 – Initiate Straight Jump
- 1.4.3 Stage 3 – Arm Swing for Straight Jump
- 1.4.4 Stage 4 – Take off for Straight Jump
- 1.4.5 Stage 5 – Straight Jump
- 1.4.6 Stage 6 – Trampoline Rebound Position 1
- 1.4.7 Stage 7 – Trampoline Rebound Position 2
- 1.4.8 Stage 8 – Initiate Whip Back
- 1.4.9 Stage 9 – Staying Tight 1
- 1.4.10 Stage 10 – Staying Tight 2
- 1.4.11 Stage 11 – Change Body Position
- 1.4.12 Stage 12 – Initiate Hollow Position
- 1.4.13 Stage 13 – Finishing
- 1.5 Common Mistakes
- 2 Video
- 3 Warning
Using the trampoline is one of the best places to learn to do your first whip back. Make sure you have a semi-hard pit to land in, if you have pit with foam blocks then you can use a mat in on top of the pit.
The whip back is used mostly in power tumbling, because the whip back is a good accelerator for getting more power into connecting skills. A standard power tumbling track is 25 meters long which means there is more than enough length to have multiple whip backs before connecting a difficult skill. Artistic gymnastics use a 12 meter by 12 meter tumbling area, which means they have about 17 meters on the diagonal. Artistic gymnasts do use whip backs, but we don’t see it that often to competitions.
A whip back can be visualized as a high back handspring, where the gymnast does not have hand contact with the floor. The whip back should have good backwards length when being executed.
- Learn to push down on the trampoline to get power.
- Learn to jump far back in the whip back.
- Learn the take off position.
- Learn the pull position.
- Learn the snap down position.
- Learn the correct landing position (for connecting whip backs)
- Back Handspring
- Dive Back to Hollow
- Jump Back to Hollow Position
- Rebound Jump Back
- Rebound Jump Back to Hollow
- Rebound Jump Back with Mats
- Backward Somersault in the Layout Position
Soft Mat (semi hard pit)
Trampoline (at floor level)
The execution will be explained from the initial jump, through the whip back and the landing.
The gymnasts starts by standing still with their arms straight above their head. The gymnast should be positioned on the trampoline with their back to the pit with a distance around 30 cm from the edge of the back part of the trampoline.
The gymnast lowers their arms and bend their legs to initiate the jump. When the gymnast does the actual jump upwards they should press down on the trampoline as hard as they can with both feet. The gymnasts arms quickly goes straight up again following the upwards momentum from the trampoline.
As the gymnast comes down from their initial jump they must push their feet forward, this will help the gymnast to get momentum backwards for the whip back. It is important that the gymnasts lowers their arms, so they are straight down in front of their body. The gymnast should now be in the correct position to execute the actual whip back.
Pushing hard down in the trampoline and quickly pulling your arms back will initiate the whip. The gymnast should have a small upper body arch when initiating the whip back. If the gymnast arches with their lower back then this will result with a very short whip back which is not what we want.
The gymnast should now be rotating in the whip back (as if in a high back handspring).
When the gymnasts feet point straight upwards towards the ceiling then the gymnasts body should be in the layout position (make sure the gymnast does not do a complete layout from the start to end). From this position the gymnast will continue their rotation and start to go in to a hollow position (very little hollow at start). The gymnasts arms should now always be pointing down while they are rotating, so their body is rotating towards their arms.
The gymnast should land in a hollow position with their feet in front of them and arms straight down in front of them. This is the correct position for doing connecting whip backs. Make sure that the gymnast lands in a hollow position and not a pike position. It is very common for tumblers to land in the pike position and this mainly because they did not get enough rotation in their whip back.
Stage 1 – Setup
Stage 2 – Initiate Straight Jump
Stage 3 – Arm Swing for Straight Jump
Stage 4 – Take off for Straight Jump
Stage 5 – Straight Jump
Stage 6 – Trampoline Rebound Position 1
Stage 7 – Trampoline Rebound Position 2
Stage 8 – Initiate Whip Back
Stage 9 – Staying Tight 1
Stage 10 – Staying Tight 2
Stage 11 – Change Body Position
Stage 12 – Initiate Hollow Position
Stage 13 – Finishing
Common MistakesCoaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.
- Always correct mistakes
- Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
- Correct only one thing (sometimes two if they are related)
Mistake 1 – Incorrect Rebound Position
Mistake 2 – No Arm Pull Back
Mistake 3 – Not Landing in a Hollow Position
Mistake 4 – Piking instead of Hollow
I have recorded a training session with some of my gymnasts learning to do a connecting whip backs (2 whip backs). All the gymnasts except for one, have never done whip backs before. They have been working on learning the whip backs for 4 weeks now and all can now do two connecting whip backs on the trampoline. Their training session for whip backs has been 4 weeks (twice a week with ½ hour sessions on the trampoline).
Note that this article is about one whip back and not connecting whip backs, but the video gives a basic idea how to start and execute a whip back.