How to Do Your First Front Flip: Step-by-Step Guide for New Divers

Ready to learn your first front flip? Whether you’re just starting out or teaching a younger athlete, this post breaks down the four essential parts of a solid front flip: the takeoff, the throw, the tuck, and the kickout.

If you're already working on front 1½s or 2½s, I recommend checking out my other blog posts for more advanced front takeoff mechanics.

The 4 Steps to a Clean Front Flip Off the Board

1. Stay on the Board — Let It Pop You Up

A lot of new divers make the mistake of running down the board and trying to jump out.

But here’s the truth: you don’t need a big running start to do a great front flip.

Diver Guy’s Tip: Stay on the board as long as possible and let it work like a trampoline. The board will naturally push you out — your job is to ride it up.

2. Throw with Arms and Legs — Not Just One

Your throw creates the rotation.

If you only use your arms (or throw too late), your flip will fall flat. The best way to generate a strong rotation is to:

• Push hard through your legs
  

• Throw your arms forward in a narrow, tight line
  

• Keep your head up!
  

Diver Guy’s Tip: Try throwing with your arms closer together — not super wide — and make sure your legs are locked out for a solid push. If you’re throwing your head down too early, you’ll lose height and control.

3. Grab Your Tuck (Or Pike) for Speed

The tighter your body is, the faster you’ll rotate. Most beginners should start with a tuck (grabbing the shins or knees). If you want to flip slower, you can try a pike instead, where you bend at the hips with straight legs.

Diver Guy’s Tip: Not sure how tight your tuck is? Try dryland flips or trampoline drills to build that body awareness. Even using A basic foam mat can be helpful for practicing somersaults on the ground safely.

4. Control the Kick-out

Your kickout is what keeps you from over-rotating or smacking. It’s tempting to stay in the ball too long, but that leads to crashes. Kick your legs out across the pool, then reach for the water.

Diver Guy’s Tip: If you stay upright on the takeoff and kick out with control, your feet will sweep to the water smoothly. If you lean forward too much on takeoff, you'll get whiplash on the kickout — so stay tall and ride the board!

Final Takeaways: How to Stick Your First Front Flip

Let’s review what makes this skill work:

• Stay on the board and jump up — not out
  

• Throw with strong legs and tight, narrow arms
  

• Grab a tight tuck (or controlled pike)
  

• Kick out early, across the pool, with control
  

• Keep your head up and don’t rush the motion
  

If you're ready to move beyond the basics or want personal feedback on your flips, I offer virtual coaching for all levels. Just send me a video and I’ll break it down for you.

👉Click here to learn more about virtual coaching

See you on the next dive!
 - DG