 Welcome back to the School of Calisthenics. We're back with Sam Oldham, GB Gymnast, because we've had something on our list of things to do for a while, but we can't do. I think it's been on mine for three years. Yeah, and it's something we really want to be able to do, and that's back foot. Now, Jacko, why do you want to back foot? Because it's cool. Let's get started. So, step one from GB Gymnast. Step one. So, the first part of doing a backflip, you need to be strong enough and have the right arm swing action combined with a jump from your legs to get high enough to be able to rotate around and do the backflip. So, that's what we're going to be practicing. You're going to want to use all your legs, jump right through your legs. You're going to swing your arm up, and then when you land, you're going to go into that top position. Yeah, you don't want to be too close, because what will happen is when you swing, you'll actually be able to do that. So, the main thing is just trying to really push up, lift your arms up. Like, really try to lift your arms up. Yeah, that's good. That's good. And then just got to keep your head in. I find that's the hardest bit with a backflip is going forward and then getting them back down. Yeah, the big thing is your head. So, what I want you to do is, all you have to focus on a point in front of you. So, I want you to say, focus on, like, midway through that bar up, right there. You're going to focus on that when you jump. But you obviously still want to jump backwards, but just keep your chin here. Yeah. Way better. That was killer. So, that was way better, because that was way better. Straight away, just keeping your head in, it's just going to mean you're going to kick your knees over your head and roll over rather than... As a person, I'm not trying to look away. Like a parachute, yeah. With Tim's hypermobility, you might kick knees up in the head. So, I'm going to go here. Back, watch. Arms up or watch forward to tuck in. Felt good. Yeah, it's not bad, not bad. You've got a little bit more swing with your arms. Yeah, that was good. Did that hurt your legs? No. Yeah, you just need to be a little bit more forward. Like, in terms of, like, actually, how much height you've done, that's absolutely fine. Yeah, really good. What you've got to do is think up and then hands up. Definitely find, like, fixing on the point. Almost, you hit that point. Yeah, almost, yeah. Almost think about palms up and then going backwards. So, you're, like, watching a half of it. So, you see that halfway up that bar, right there. Yeah, hit it and then, yeah. So, you almost imagine you can see your hands go into that point. Yeah, yeah. Yeah, way better. Way better. I'm going to, you can still do a little bit more, but that would way better. Muscle up analogy. It's like, get high, and then jump forward. It's like, get high, and then rotate, yeah. Because it's all, it's, again, it's about the technique of the take-off. Like, the somersault, you're going to rotate, no problem. As soon as you tuck yourself, you're going to rotate. It's about getting the height to be able to get yourself round. But if you just rush it straight away, that's going to be the street. Yeah, yeah. You did one last time. You got a super hand. All right, so it's really good, right? Step two, eh? And it's so scary, because you're making me do it, and you're going to do, what are we going to do? So we're essentially just going to do the same thing, mate. So, exactly what we did on the floor. We're going to set up, lift our arms, tuck in, keep nice and tight, and then me and Tim over there, I'm going to tip you in the pit, you're going to roll over and mimic the back somersault. So it's not the same thing if you're going to flip me. It's all I'm going to try to do. So all you've got, yeah, all you've got to concentrate on is jump in, landing in that top of the shirt, just keep your legs tight, land on that. You're going to land on there, where you're left and down. Yeah, well, this is flipping line. Well, actually, this is one of those trusting glues. Actually, we moved the box out of the way before you go, and you're just going to do it. That was going to make a brilliant blooper, though. Yeah, that was too good, mate, that was. Because you went so high. That was too good. When you have landed, Jack, though, you're just going to hold it in and squeeze tight. And I'm going to pull you in, and I'm going to roll upon it. That's it. Is this going to put you on the ground or what? It is. Yeah. Just keep fighting in front of you. That's positive on this. For you, it's positive on that. Yeah, thanks. For you, it's positive on that arms. Is that all right? Yeah. Get him in there. Yeah, you did a double back there. Let's try a place. You're ready to go like so. Is that right? Is that right? I'm not even going to go. You need me to do the box. All you need to post around is technique. So, arms up, tuck in, and just keep your head. Keep your head in front of you, and pull your knees over. Oh, my days! It's like he's on trampoline the way he comes out the floor. That fact that's way better than when we did it last time. I think you're staying tired. And it's just, it's just... Chin in. No, but again, again, for me, it's that thing of like, once you know the technique, like, you physically, you're able to do it. Yeah, it's like the flag for you. It's like the flag for me, but the back foot for you. Like, once you know that technique, once someone tells you it, you know it's then. So, you're physically able to do it. Try and do it all more. Another! The boss Tim, look, is having to get extra coaching. Master back foot. I don't need a coach. I've done my feet now. Not to be funny though. I think I've just done five of the balance. Lesson out, breath out, breath out. Best time ever. Best cardio ever. It's hard. Like, knackered. Knackered. Yes, that was it. That was bang on. So, you're just slowly going to build up. So, you put a soft mat in. Like a soft mat, and a little bit higher. Then you get the level. Like that one that's on the ground. Yeah, then you get the level, right? Then what you probably do is, you go and start on a higher level on the floor. So, you might start on the block to like a lower mat. And then you'll get lower until you're doing it off the floor. It's just that natural progression. It's like, yeah, we try that. Nice, Tim Boat. Stop me, babe. It's on your block. Stop me here, Junior. So, yeah, just think, lift up with the arms, keep knees over your head. I can't do it like that. Nigga, you start with that. Again, it's just that knowing that somebody tell you what I like to mean. Yeah. And it's all the difference. That, you know, actually, for me, was to stop thinking I have to be my hands down. Just bring the knees up. Because like you said, it's like putting on the break. Yeah. See, that what, like I, like that, is close to be able to be on the floor. Yeah. You can see with it, travel backwards. So, we came with the goal of doing the backflip. I feel like I've just been held back a little bit for safety reasons. So, yeah, yeah, yeah. I mean, he's only been coaching some 17 years. So, I think some knows what he's talking about. So, the suggestion is just hone the skills a little bit and then come back. Yeah, we're going to come back. Yeah, we're going to come back to do another session and have a little jam session. And we're going to be allowed to do it on the floor. Yeah, and we're going to do it on the floor. That's the aim. Next time we'll do it on the floor. You heard it here first. And then you'll see nothing but backflips. It's the school of backflips. So, until next week. Class dismissed.