Friday, October 8, 2010

Detailed guide: How to do a gainer (Diving board/Parcour move) Many video examples

What is a gainer? 
A gainer is an impressive flip usually done on a diving board. Doing a gainer means running forward, jumping forward and doing a backflip. Gainers can be done by people of all body shapes and sizes provided you put an appropriate amount of force in your spin.

This video is an example of a gainer.

Before trying a gainer, it is a good idea to get good at doing backflips.

How to do a backflip:

1. Stand at the end of the board. Your feet do not have to be on the edge.

2. Jump backwards. Don't go into a ball yet, but do try to reach a position where you are laying down in the air. Body open, stomach pointing upwards.

3. At the top of your jump, when your stomach points upwards, bring your knees into a ball to begin spinning.

4. The landing should come naturally. Try to fall feet first, straight down into the pool without spinning as you hit the water.

After having a good grasp of the backflip, you can begin trying to do a gainer.

How to learn to do a gainer on a spring board:

1. Begin while standing halfway across the diving board.

2. Take a few steps, then when you are near the end of the board, rotate 45 degrees with a bounce, land near the end of the diving board and pull off a backflip with your side facing frontward. If you properly gave yourself a running start, you should continue flying forward. If you hold back, you might just do a backflip at the left of the board. If your pool is small do not try this.

Try to do this. You don't need to put spin on your movement to land straight backwards.

If you can't do this, try to do a backwards dive. You can practice your spin later. Also try to jump higher to give yourself more time.

3. Repeat this process, and every time try to point your feet a little closer to straight in front.

If all works well, you should now be able to do gainers straight forward.

How to learn to do a gainer on a platform that does not bounce:

As in the gainer for the spring board, you should begin doing this manoeuvrer sideways and gradually point your feet forward.

1. Get a running start

2. Jump with power using your left foot. (if you are right-footed) Try to shoot diagonally.

3. In the air, kick your right foot forward. (if you are right-footed)

See how he jumps using his left foot, and kicks with his right leg?

4. If you kicked well, your body should now be flat in the air: stomach pointing upwards. At this time, just bring your knees in like you would in a backflip. You may have to bring them in very tight if you jump from a low height.

More or less the end result.

You must jump far enough so that you don't hit your head against the board. Learn this move at a pace you find comfortable.
If you mess up and hurt yourself, it's not my fault. Don't get ahead of yourself.


  1. Haha, a little too intense for me. I'll stick with walking, jogging, and stepping into a pool using the stairs/ladder. Something tells me if I tried this, I'd end up with my head split directly in half.

  2. Love it! I've always been to scared to do one, but I can pull off a regular backflip just fine. Gonna study this for a while and try it out the next time I have a chance!

  3. Looks scary. Never was one to jump off diving boards.

  4. I've always wanted to do these, but I'd probably kill myself trying so I'll just stay inside :)

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