Use a trampoline only if it is in good condition, set up on level ground, and supervised by an experienced adult or coach
Learn basic trampoline control first, including straight jumps, controlled landings, and balance
Practice tuck jumps, seat drops, and back drops before attempting a flip
Warm up thoroughly before jumping
Make sure the trampoline is clear of other people and objects
Stand in the center of the trampoline with your feet shoulder-width apart
Swing your arms up and then down to build momentum
Jump straight up with a strong, controlled bounce
Tuck your knees toward your chest as you leave the trampoline
Keep your head neutral and spot your landing as soon as you can
Rotate backward by keeping your body tight and compact
Open your body to prepare for landing when you complete the rotation
Land on both feet with knees bent to absorb impact
Practice with a qualified coach or spotter
Use safety pads and a safety net if available
Stop immediately if you feel off-balance, tired, or unsure
Do not attempt a backflip without proper instruction and supervision