today I will show you the cast away
the cast away is a backflip
where you push off with your hands from an obstacle
and swing with your legs to get momentum for the flip
that means the most important skill you need for that move
is a solid backflip
that means you should learn the standing backflip first
it is easier than the castaway because you only have to concentrate on the flip
so if you can not do a standing backflip now
check out my backflip tutorial up here
so the first exercise
for the castaway is the standing backflip
pay attention to keep your chin on the chest
don't swing back your head
that makes it much easier to do the castaway later
if you feel safe with the backflip
we can start with the difficult part of the castaway
that is the push off and the timing of the push kick with your legs
it is very important that you have the right timing and do not rush with going into the backflip
take your time for the kick with your legs before you start the flip
and do the exercises until you feel the momentum
now I show you how to push away from the obstacles
first of all
grab the wall with both hands so that your thumbs are in front of the edge
that safes you from slipping when you push away
the second important thing is
to place your hips on the edge
so you can lean over the obstacle
and you have a good position to push up with your arms
if you do not lean over the obstacle its difficult to push up
and you will push yourself more to the back than up
and for the cast away you need to push up as high as possible
so lean over the ovbstacle
kick up your heals
and than kick your legs straight to the front as hard as you can
in the same moment push away with your arms
and bring up your hips
train that exercise until you have the feeling that it gives you enough momentum
to go into a backflip if you would tuck
ok if you feel safe with that exercise
you can try the 3 exercise
now you just have to kick in harder and swing your streched legs to the front and than up as far as you can
than you will lean back and land on your back
this means you should do that exercise on soft mats, a foam pit or water
or maybe super soft sand
just swing your legs as fast as your can
and try to use that momentum to lean back
do that until you think it gives you enough momentum to flip
if you would tuck
ok if you where able to do all exercises
you can try to do a castaway
for your first tries you should such for a good spot
with a soft landing and a take off that is not too low
the higher it is the more time you have to do the flip
often you can find good spots for the castaway on playgrounds
also there are 3 very important things you should pay attention on
first of all you have to lean over the obstacle and try to stay close to it
and do not push back to much before you kick in for the flip
when you push away before you swing in your legs for the flip you can't use the power of the push for the rotation
so wait with pushing away until you kick your legs to the front
if you have the right timing it gives you a very fast rotation
the second important thing is
that you have to wait with the tuck
until you kicked in your stretched legs are in front of your hips and you are in an upright position
and than pull your knees to your chest
if you directly try to go into the tuck and go with your knees to the chest before your feet are in front of your hips
your backflip will be much slower
third of all
you need to know that you have to do a little bit more than a normal backflip rotation
because your starting position is not upright but leaning forward
that means you would land like this again if you would just do a normal backflip rotation
to land the castaway you have to tuck the backflip a little longer than the standing backflip
and over rotate it a little bit
than you will land it straight
that was my castaway tutorial for you
I hope it was helpful for you
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if you have any other questions or you want me to do other tutorials
let me know in the comments
enjoy your training
and good luck with the castaway
see you next weekend
