Back when I was a teenager (many moons ago), anytime someone discovered out i did gymnastics, the very first question castle inevitably inquiry me was: “Cool! So can you like, execute a backflip?”

“Of course” was normally my answer, knowing full well the their monitor up would certainly be a request to present it off.

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And display it off i did!

When you learn a standing tuck, you have actually this advice to do it precise anywhere and also everywhere. But if they wanted to see it a 2nd time, it would price them.

This small scheme result in 50% of mine high college lunches being completely covered for. It even helped me break up a fight when – ns mean, what child in their right mind desires to take it on someone who deserve to backflip? So rather of wanting to placed a fist with my face, that was prompt friendship!

Basically, to me the standing tuck is not just some backflip, it’s crucial life skill. And also today I desire to teach it to you using the really methods the gymnasts, cheerleaders, martial artists and also break dancers salary me great money for. Trust me, even if you’re just starting or have actually failed to pond your tuck in the past, you’re walking to find out something new. And this time, it’ll stick!

Quick Warning: Please make sure that you do not effort the techniques you see below without the experienced supervision the a coach. Also, me being young and also stupid does not average you should go about doing ago tucks everywhere. I will certainly take no responsibility if friend hurt yourself. Train smart. 

Prerequisites Needed

If you’re a gymnast or cheerleader and you at this time do not have a round-off earlier tuck, then standing tucks must be put on the earlier burner. Ideally, a ring off back handspring tuck would be an even much better base to start from. This is just how I train every my competitive athletes.

The only time i make an exception to this dominance is once break dancers, martial artists and also parkour guys book a personal lesson through me to specifically learn a standing tuck. If you happen to be in this camp, then you can want to job-related with a certified coach to discover the round off tuck (it won’t take long and also in the lengthy run, you’ll have actually two an abilities to present off). Therefore, for the remainder of this overview I’m walk to i think you already know exactly how to do a round-off ago tuck in ~ the bare minimum.

Terminology GuideRO = ring OffBT = earlier TuckSBT = Standing back TuckBHS = earlier Handspring

Phase 1: The Eagle

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The absolute an initial thing ns teach is something I like to contact The Eagle position. This is critical since 99.9% of the moment athletes find out their BHS well before they obtain to tucks.

This method they most probably have actually a habit of maintaining their chest upright.

An upright chest position is good if you want to walk backwards, however a SBT requires height while minimizing any horizontal street travelled.

In stimulate to accomplish this, you have to drop your chest. Also, just as in a BHS, a SBT calls for a an extremely aggressive arm swing and shoulder lift, giving friend some added height (more on that soon).

Here are some vital points come remember about The Eagle:

Head place stays neutral (i.e look directly ahead, not down or up)Drop your chest (but no so far that your torso is parallel come the floor)Arms go together far back as castle canDo no sit all the method down (this is not a squat, for this reason no need to go also low – thighs at a 45 level angle is every you’ll need)Get right into position slowly, but come out of that explosively

Drill #1: Eagle to directly Jump (15 reps)


Be sure to monitor the timing and rhythm precisely as shown. Do not sirloin it.A Vault is no required, you deserve to used stacked carpet or blocks. Simply make certain it’s above-waist height.

Drill #3: Eagle come Dead-Bug Jump back (30 reps)


Notice exactly how I journey my hips right into the air and appear come “float” because that a second? This is what you’re feather for.Do not drive her knees & hips up conveniently here, together it will reason you come rotate and also land on your neck. You must take the fall on your back. We’ll work exclusively on the rotation in step 2.Leave her arms up and also do no drop them

Important Note walk Forward: Never initiate a standing tuck drill (or the tuck itself) native The Eagle or a hands-down position. Always start when standing on your toes with your arms by her ears. The factor for this is simple: you’re pre-practicing the place you desire your human body to hit in the air. The stimulate of execution because that a was standing tuck room as follows: was standing tall > The Eagle > right Jump > Tuck. Memorize this.

Hand Placement during The Tuck

One that the worst fads I’ve been noticing over the years is when athletes grab either their hamstrings or the back of their legs during a standing ago tuck (or also a RO BT).

Not just is this inefficient and also hideous looking, yet it gives you practically zero control, doesn’t translate well to helping you learn much more advanced skills, and also happens come be pretty dangerous.

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Don’t believe me? shot out this experiment: While standing, bend over into tuck position, and put your hands on her shins. Now tilt forward as if you’re walk to loss on your face yet at the really last second, capture yourself v your hands. Chances are controlled just fine and still look at pretty.

Now go back into the tuck position and also grab your hamstrings (behind the legs). Now tilt forward and try to capture yourself in ~ the last second. This time around, you’ll notice there’s around a half-second delay in speed, and also it was lot harder.

In the civilization of tumbling, half a second might also be as long as fifty percent an hour. It can mean the difference between saving yourself and falling right on your face (see my instance in suggest below):


Now granted, the world in the video were doing a most things incorrectly, but I’ve watched this specific incident repeat chin one too plenty of times. So put your trust in someone who’s to be doing this because that a while and grab the shins. You’ll thank me later.

“But Coach, i feel favor I should pull my foot over, or i won’t do it!”

If you absence the core strength come drive her hips and also snap your knees over your very own head then you’re not ready for a SBT. You can quickly test your tucking strength by act a RO BT without grabbing anything and leaving your arms by your ears. If you land short, you know your rotation rate is too slow, and needs work.

So rather of utilizing a Band-Aid equipment by pulling her legs over, job-related on your main point strength and also hip drive. It will not only improve your tucks, however further under the roadway it’ll make your layouts and also fulls faster, prettier and safer.

Think about it because that a second: you can cheat a tuck now, but what space you going come do when it’s time to work-related a layout double twist? take one next of her body and yank you yourself over in mid-air? ns think not.

“In the human being of tumbling, half a 2nd might also be as long as half an hour”(Tweet This)

Phase 2: Tuck timing & Rotation

The two best differences between a RO tuck and also a standing tuck (besides the take off) are:

The rate of rotation.The timing of the “open” throughout landings.

While the yes, really rotation technique stays the same, you have actually much less time to make it over, requiring girlfriend to be explosive. This is why among my favorite transitioning drills is a right jump fag to back tuck ~ above a Tumble Trak, as checked out below.

Drill #4: right Jump Rebound come BT (50 reps)


It’s extremely important to film you yourself at this stage since if you’re making any kind of of the common mistakes together as:

Not throwing her arms up and also opening her shouldersThrowing her head backDropping her arms during the tuckNot having sufficient hip drive

…then you desire to fix castle now rather than later. When you type a bad habit, it’ll take twice as lengthy to learn it right.

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Drill #6: SBT Without clues On Tumble Trak (50 reps)


Phase 3: room You solid Enough?

As a coach i make that my project to always be moral with my athletes – and sometimes, this calls for telling them points they need come hear (even if castle don’t want to). So let me just go on document to say the if you have a destructive vertical jump, the SBT will certainly forever be the end of your reach.

Unlike a RO BT whereby you can rely top top technique, angles, momentum and also a sprung floor to give you the height you need, the SBT requires you to generate strength from alongside nothing, and also therefore, strength has a huge role to play in the equation.

I’ve written an entire article on just how you can an increase your jumping power and I suggest you review up on it. Contained in the article is additionally a conditioning regime that you deserve to use which depends on both explosive movements, appropriate squats and also resistance training v weights.

If girlfriend don’t have accessibility to weights, here’s a basic leg conditioning regime you can perform with simply bodyweight:

x Bodyweight Squat: 2 x 20Jump Squats: 3 x 15Eagle To right Jump (Drill #1): 2 x 20Straight run Rebounds: 2 x 100Calf Raises (one leg in ~ a time): 2 x 30

Do this routine 3x a week, one of two people after your SBT training session or on work you’re no tumbling. Remember, conditioning doesn’t make you stronger right away – in reality it makes friend weaker because your muscle yarn are put under stress, and experience micro-tears.

You become stronger once you’ve recovered. And how does your human body recover? well it demands two an essential ingredients: Sleep & Nutrition.

Don’t intend your muscle to be rebuilt bigger and stronger if you’re absent those two critical ingredients. Normally speaking, a high protein diet is recommended however you should likewise know that carbohydrates help spare muscle organization from break down during training. They crucial with carbs is knowing when to eat, what type and just how much. For an ext details on that be certain to inspect out The Cheer Diet. It’s been specially designed to assist improve the performance of hardworking cheerleaders and tumblers.

Drill #7: SBT From A raised Surface, No spot (30 reps)


There space multiple means to collection this increase – I determined to utilize both a block and also a softer mat on peak of a resi pit because that this specific athlete. You might have to make perform with much less equipment yet the point is, you must go turn off a greater surface that offers you zero bounce.As your SBT starts to acquire better, gradually increase the landing surface so that it starts to feel much more like floor. As soon as you can land your SBT top top a surface that is practically at the floor level, you’re all set for Drill #8.

Drill #8: SBT into Levelled Pit, No clues (50 Reps)


There’s a great reason why I’ve suggested doing so countless reps – method is everything, and also before you try it ~ above floor, you should be extremely regular in your pull.

Drill #9: SBT on Floor with Spot (15 Reps)


Make sure you have a spotter you recognize you can trust, this goes there is no saying.

Do not, under any circumstances, under-power or get lazy while attempting this final drill. If you’re too tried, take a break and do it when you have actually energy. If anything, you desire to be extra-aggressive. Tumbling that’s fast and tight is will save you safe. Tumbling that’s slow-moving and loosened will rest you.

Last few Pieces Of Advice

To this day, the standing ago tuck wake up to be among my favorite skills to perform. And also because ns took the time to find out it right, it’s a skill that mine old beat-up joints have the right to still control to do. I additionally give complete credit to the great coaches i was fortunate sufficient to have actually in my corner.

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At this point, the best advice i can give you is to not sirloin it, and also follow the progressions if doing the recommended reps (or more).

Oddly enough, anytime girlfriend mentally prepare to find out a ability by acquisition as lengthy as it’ll take, you finish up finding out it fairly quickly. Tumbling functions in mysterious ways. An excellent luck, train hard and let me know how you favored this overview in the comment ar below. Also, you re welcome don’t forget come share this guide with your friends!

If You appreciated This Guide, Why not Download The Premium Edition?

✓ Compatible v All tablet computers & Smartphones✓ Download accessibility To All video clip Files For an individual Use✓ Bonus Videos With advanced Progressions come Try✓ Extra conditioning To boost Jumping strength By 20%✓ warmth Fuzzy emotion Of sustaining The website (so I deserve to keep the ad-free!)