A knee backflip launches a full backward flip from a knee drop instead of the feet. The bed loads under the shins and the tops of the feet — toes kept pointed so the instep presses into the bed for extra spring — and the rebound plus a violent arm set does the work the legs normally would. As the bounce returns, the arms and shoulders throw up and back as hard as possible; the chest follows wherever the arms point, and with so little height the tuck has to snap around fast rather than drift. Coaches want a comfortable standing backflip in place before this one, then build it by drilling knee drops that fall through onto the back, grooving the backward commitment and the timing of the arm swing against the bounce. The landing arrives low, so the flip is caught with soft ankles rather than a tall finish.
Key cues
- Own a fast low standing backflip first
- Point the toes so the instep presses the bed
- Drill knee drops onto the back
- Time the arm swing with the rebound
- Throw the arms and shoulders up and back hard
- Snap a fast tuck and land low with soft ankles