How to Make a Flic Flac Wheel (with Images)

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How to Make a Flic Flac Wheel (with Images)
How to Make a Flic Flac Wheel (with Images)

The flac-flac undercarriage is an element of gymnastics that allows you to use the momentum of the basic undercarriage to generate a fast and powerful flac-flac - it's not a beginner's thing. To make the undercarriage flac-flac you have to be able to make the undercarriage and the flac-flac separate. While the timing of a undercarriage makes it easy to flip-flac, you must master the skills necessary to do the flip-flac yourself first so you don't get hurt. If you want to know how to make a flac-flac undercarriage, see step 1 to get started.


Part 1 of 2: Preparation

Do to Roundoff Back Handspring Step 1

Step 1. Make sure you have the basic skills

Before learning a flac-flac undercarriage, you must already have the basic skills or you won't be able to do it. More importantly, you risk getting hurt if you try something above your skill and experience level. Here are the skills you should have before trying the flac-flac undercarriage:

  • Undercarriage
  • Flick-flac
  • handstand
Do to Roundoff Back Handspring Step 2

Step 2. Practice on a trampoline or soft surface Before trying the flic-flac undercarriage on the floor, use a trampoline or gym floor

A trampoline or gymnastics floor is more elastic and absorbs more impact and will help you to have more confidence and it will be easier to give a boost than a normal floor.

Needless to say, if you've never done a flac-flac, you should try doing one with a flac-flac training piece until you feel comfortable

Do to Roundoff Back Handspring Step 3

Step 3. Stretch well

It's important to stretch your back, wrists, arms, legs, and basically every part of your body before trying a flac-flac undercarriage. While there is a greater chance of hurting your wrists and back, you shouldn't neglect any part of your body when warming up. Here are some stretches to try:

  • Stretch your wrists by standing on all fours with your palms down. Go back and forth until you feel your wrists lengthen. Then turn your hands to point your fingers towards you instead of forward. When you're done stretching them, turn them both ways.
  • Stretch your back by doing a retrobend and hold for a few seconds. Then lie down and make a ball on the floor, rolling back and forth over your back. This is a good compensation for retrobending.
  • Stretch the backs of your thighs to one foot, grasp the other foot and pull your leg back until your calf touches the back of your thigh. Hold for a few seconds and repeat with the other leg.
  • Rotate your head clockwise 5 times on each side to relieve neck tension.

Part 2 of 2: Making the flac-flac undercarriage

making an undercarriage

Do to Roundoff Back Handspring Step 4

Step 1. Run forward

Before doing the undercarriage you must run or push forward so that your body gains speed and get into the movement before you do the round. If you take a step forward, you should start with your dominant foot in front of you. You can also raise your foot slightly in front of you and lower it again. Remember that you can make a stationary undercarriage too. Running or stepping forward can help you get into the movement.

Do to Roundoff Back Handspring Step 5

Step 2. Raise your arms above your head

Your arms should be raised above your head, beside your ears. You can lift them while running or pushing forward. Your arms should be in this position during the undercarriage - even when you're upside down.

Do to Roundoff Back Handspring Step 6

Step 3. Rotate your body on your side and lower your hands to the floor

Now turn your body on your side and begin to lower your torso towards the floor while lifting your legs into the air. You should place your hand on the side of your dominant foot first.

Do to Roundoff Back Handspring Step 7

Step 4. Put your hands on the floor

Now put your hands on the floor, with the same hand as your dominant foot just before. When both hands are on the ground, you're doing a handstand, even if you don't have to. In a handstand, the shoulders, arms and wrists are all parallel, and you generate force through your palms and fingers as you push with your shoulders.

The feet should be straight in the air and parallel for a moment as they head toward the ground

Do to Roundoff Back Handspring Step 8

Step 5. Feet hit the floor together

As you exit the star towards your other side, focus on lowering your feet together, leaving your legs vertical and ending with your hands above your head. You should end up looking away from where you started.

If it helps, you can think of the undercarriage as a star with its feet together

Do to Roundoff Back Handspring Step 9

Step 6. Take the second jump as high as you can

Jump again as high as you can without jumping, keeping your arms by your head. This will help get you into the movement to do the flip-flac. Ideally, the flac-flac undercarriage should be a single fluid movement, but you can start by doing the undercarriage, stopping and doing a flic-flac, and then try to bring the two together.

doing a flip-flac

Do to Roundoff Back Handspring Step 10

Step 1. Sit with your arms raised

After completing the undercarriage, use the momentum you generated to sit back, as if you were going to sit in a chair behind you. Position your knees above your toes to balance yourself and help generate enough momentum for you to jump back into your hands.

  • When standing in a sitting position, raise your arms high directly above your head, beside your ears.
  • Once you are in this sitting position with your arms raised, lower your shoulders and lower your arms to your sides. After that, lift them up again and keep falling back to help generate more momentum.
Do to Roundoff Back Handspring Step 11

Step 2. Push with your feet, sink the seat and fully raise your arms

Keep raising your arms until they reach your head. As you do this, push with your toes to help you get the mobility you want. Throw your arms up as far as you can. The higher, the higher your body will follow them. As you push with your fingers, sink a little deeper into the imaginary chair. Don't worry if you think you're going to fall off - it's part of the process. The idea is to lower before jumping back.

You can also tense the muscles in your shoulders and arms to prepare for receiving in your arms. The head should be between the arms, and the arms beside the ears

Do to Roundoff Back Handspring Step 12

Step 3. Continue to fall backwards with your arms beside your ears

Try to keep your head and arms in the same position as you go backwards. It is important to avoid arching your back too much. This can hurt your back. You should also end the movement a little way back from where you started, not too close; not arching your back will help to end the movement further back.

  • Use your legs to carry you up and back.
  • Point with your fingers, extending through the heels. Use all the strength in your legs.
  • As you get closer to the ground, start looking for a place to land, or a place to put your hands. It is important to keep your head in your hands so that they touch the ground before your head.
Do to Roundoff Back Handspring Step 13

Step 4. Put your hands on the floor

As you fall back enough for your hands to get close to the ground, touch them with your body arched. Keep your arms straight so you don't hit your head on the floor. in the process. Your palms should be flat on the floor, with your fingers pointing away from your face. The leg pull, with the lower body still following the torso, should carry you, and the legs begin to reach the handstand position.

When your hands reach the ground, you should generate strength and stability from your palms and fingers, not your wrists. Use your arms and shoulders to support yourself. If you put too much force on your wrists, you could get hurt

Do to Roundoff Back Handspring Step 14

Step 5. Throw your legs over your hands

This will put you on the handstand shortly. Although you will not be standing in this position and the legs will be in continuous movement, the basics of the movement are the same: the shoulders are above the wrists, with the head looking between the hands, while the legs are in the air relatively parallel. As this is essentially the handstand position, it is important that you be able to make a handstand before attempting the flic-flac roller.

  • Bring your feet almost together with your toes pointed and the soles parallel to the ceiling.
  • Do not lock your knees while keeping your legs almost straight.
Do to Roundoff Back Handspring Step 15

Step 6. Put your feet on the floor

Throw your legs and feet back and stand firmly on the ground. As you do this, keep your torso as straight as possible so you don't lose your balance. Step on the floor with your legs slightly bent.

After all, in this maneuver you jump from hands to feet. Think of yourself as very flexible, generating momentum

Do to Roundoff Back Handspring Step 16

Step 7. Lift

The last thing you have to do to finish the flip-flac is to put your feet on the floor and lift your body a little, raising your arms straight in front of you and up. So you'll do the finishing pose, with your arms raised and your feet straight and together.

Do to Roundoff Back Handspring Step 17

Step 8. Keep training

You probably won't be able to make a perfect flac-flac undercarriage right away. You may spin too much and fall flat on your back, or not spin enough to put your hands on the ground. That's why it's so important to keep training - you'll eventually be able to balance your flac-flac undercarriage.

  • If you don't feel safe doing it yourself yet, continue training with a flac-flac training piece.
  • If you want more help, use a trampoline or gym floor, which will give you more momentum and will be softer than the floor.


  • Keep your hands close to your ears when receiving. This gives you more momentum when you throw your body back to do the flip-flac.
  • After the undercarriage, you need to jump really high to get a good flac-flac.
  • After the undercarriage, try to keep your hands close to your ears to make it easier to give the push to the flip-flac.
  • Practice jumping as high as you can right after you finish the wheel.
  • Try doing a handstand, putting your feet on the ground, and going straight to the flac-flac.
  • Look at the ground when doing the flip-flac.
  • The undercarriage makes the entire movement. If you can't make a very good undercarriage, don't even try to proceed. Fix the undercarriage first.
  • Don't be scared that it's not as easy as it sounds, keep trying!
  • If you don't feel confident doing a flic-flac, don't do a flic-flac undercarriage without a flac-flac training piece.
  • Jump with your feet for momentum, so you'll also have more strength to do the flip-flac.
  • Gradually work to do on grass or rugs. Making flac-flac undercarriages on the trampoline can generate bad habits, which prevent you from making the movement perfectly.

    When doing this for the first time, don't stop between the two moves


  • Do not attempt this maneuver without training from an experienced technician.
  • Stretch before doing anything that might hurt you.
  • Keep your knees straight and legs together. DO NOT flex your arms. This takes away a lot of points! And it can also be dangerous.
  • Be careful.
  • If you are a beginner, always have a technician with you to correct you and use appropriate mats.

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