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^suck your arms up so your hands are by your chest and bring your feet up to the side and set like your doing a rodeo from there and it usuallly works. I dont think it will help you much becides the feeling of flipping.
i think it helps keep my body stretched... and you do have to commit to it just like when your going off a booter. as far as spinning backflips, ive had several flops that hurt.
the one i hit is made from an old fire hose, its big enough to do doubles.