Back as soon as I to be a teenager (many moons ago), anytime someone uncovered out ns did gymnastics, the very very first question lock inevitably inquiry me was: “Cool! So deserve to you like, perform a backflip?”

“Of course” was normally my answer, knowing complete well that their monitor up would be a inquiry to present it off.

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And show it off i did!

When you discover a was standing tuck, you have this urge to perform it literally anywhere and also everywhere. But if they wanted to check out it a second time, it would expense them.

This small scheme resulted in 50% of mine high school lunches being completely covered for. It also helped me rest up a fight as soon as – ns mean, what son in their right mind wants to take on someone who can backflip? So rather of wanting to placed a fist through my face, the was instant friendship!

Basically, come me the stand tuck is not simply some backflip, it’s vital life skill. And today I desire to teach it come you using the really methods that gymnasts, cheerleaders, martial artists and break dancers pay me an excellent money for. Trust me, also if you’re just starting or have failed to pond your tuck in the past, you’re going to learn something new. And this time, it’ll stick!

Quick Warning: Please make sure that you carry out not attempt the approaches you see listed below without the expert supervision of a coach. Also, me gift young and stupid does not mean you need to go around doing back tucks everywhere. I will certainly take no responsibility if you hurt yourself. Train smart. 

Prerequisites Needed

If you’re a gymnast or cheerleader and you right now do not have a round-off ago tuck, climate standing tucks have to be put on the back burner. Ideally, a ring off back handspring tuck would be one even better base to start from. This is exactly how I train every my vain athletes.

The just time i make an exception to this ascendancy is as soon as break dancers, martial artists and also parkour guys publication a personal lesson with me to solely learn a standing tuck. If you occur to be in this camp, then you might want to work-related with a certified coach to find out the round turn off tuck (it won’t take it long and also in the long run, you’ll have actually two an abilities to present off). Therefore, for the remainder that this overview I’m going to assume you already know just how to do a round-off earlier tuck at the bare minimum.

Terminology GuideRO = round OffBT = back TuckSBT = Standing back TuckBHS = back Handspring

Phase 1: The Eagle

The absolute very first thing ns teach is miscellaneous I choose to contact The Eagle position. This is vital since 99.9% of the moment athletes find out their BHS well prior to they acquire to tucks.

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

An upright chest position is an excellent if you want to go backwards, yet a SBT requires elevation while minimizing any horizontal street travelled.

In order to achieve this, you must drop your chest. Also, just as in a BHS, a SBT needs a an extremely aggressive eight swing and shoulder lift, giving you some added height (more on that soon).

Here are some vital points come remember around The Eagle:

Head position stays neutral (i.e look directly ahead, not down or up)Drop your chest (but not so far that your torso is parallel to the floor)Arms go as far earlier as lock canDo no sit all the method down (this is no a squat, therefore no need to go too low – thighs in ~ a 45 degree angle is every you’ll need)Get right into position slowly, however come the end of it explosively

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

Be sure to follow the timing and also rhythm specifically as shown. Do not sirloin it.A Vault is not required, you have the right to used stacked carpet or blocks. Simply make certain it’s above-waist height.

Drill #3: Eagle to Dead-Bug Jump ago (30 reps)

Notice just how I journey my hips right into the air and also appear come “float” for a second? This is what you’re looking for.Do not drive her knees & hips up conveniently here, together it will reason you to rotate and land on her neck. You should take the fall on her back. We’ll work exclusively on the rotation in phase 2.Leave your arms up and do not drop them

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

Hand Placement throughout The Tuck

One that the worst trends I’ve to be noticing end the year is as soon as athletes seize either your hamstrings or the earlier of their legs throughout a standing back tuck (or also a RO BT).

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


Don’t believe me? try out this experiment: While standing, bending over into tuck position, and put your hands on her shins. Currently tilt forward together if you’re walk to fall on your face however at the an extremely last second, record yourself v your hands. Chances are controlled just fine and also still look pretty.

Now go ago into the tuck position and also grab her hamstrings (behind the legs). Now tilt front and try to catch yourself in ~ the last second. This time around, you’ll an alert there’s about a half-second hold-up in speed, and it was much harder.

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

Now granted, the human being in the video clip were doing a lot of things incorrectly, but I’ve viewed this specific incident repeat itself one too numerous times. So placed your trust in who who’s to be doing this because that a while and also grab the shins. You’ll say thanks to me later.

“But Coach, ns feel like I must pull my foot over, or i won’t do it!”

If you absence the core strength to drive her hips and also snap your knees over your very own head then you’re not ready for a SBT. Friend can quickly test her tucking power by act a RO BT there is no grabbing anything and leaving your arms by her ears. If girlfriend land short, you know your rotation speed is also slow, and also needs work.

So rather of making use of a Band-Aid solution by pulling your legs over, job-related on your core strength and also hip drive. It will certainly not only improve your tucks, yet further under the roadway it’ll make her layouts and also fulls faster, prettier and also safer.

Think about it because that a second: you can cheat a tuck now, but what room you going to do when it’s time to occupational a layout double twist? grab one next of her body and also yank yourself over in mid-air? i think not.

“In the civilization of tumbling, half a 2nd might too be as lengthy as fifty percent an hour”(Tweet This)

Phase 2: Tuck time & Rotation

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

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

While the actual rotation technique stays the same, you have much less time to make it over, requiring you to be explosive. This is why one of my favourite transitioning drills is a right jump fag to ago tuck ~ above a Tumble Trak, as checked out below.

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

It’s extremely necessary to film you yourself at this stage because if you’re making any of the common mistakes such as:

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

…then you want to fix them now quite than later. When you form a bad habit, it’ll take double as long to find out it right.

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

Phase 3: space You strong Enough?

As a coach i make it my project to always be ethical with mine athletes – and sometimes, this needs telling them things they need come hear (even if lock don’t desire to). So let me simply go on record to say the if you have actually a terrible vertical jump, the SBT will certainly forever be the end of your reach.

Unlike a RO BT where you can rely on technique, angles, momentum and also a sprung floor to provide you the height you need, the SBT needs you come generate strength from alongside nothing, and therefore, strength has a large role come play in the equation.

I’ve written an entire article on just how you can boost your jumping power and I suggest you review up on it. Included in the post is likewise a conditioning regime that you deserve to use which counts on both explosive movements, proper squats and resistance training v weights.

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

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

Do this regimen 3x a week, either after her SBT training conference or on days you’re not tumbling. Remember, conditioning doesn’t make friend stronger best away – in reality it makes you weaker since your muscle yarn are put under stress, and experience micro-tears.

You end up being stronger as soon as you’ve recovered. And how does your human body recover? fine it demands two key ingredients: Sleep & Nutrition.

Don’t intend your muscle to be rebuilt bigger and stronger if you’re absent those two crucial ingredients. Typically speaking, a high protein diet is recommended yet you should additionally know the carbohydrates help spare muscle organization from malfunction during training. They vital with carbs is discovering when come eat, what kind and how much. For an ext details on that be sure to examine out The Cheer Diet. It’s been specially designed to aid improve the power of hardworking cheerleaders and also tumblers.

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

There space multiple means to collection this up – I determined to utilize both a block and also a softer mat on height of a resi pit for this certain athlete. You might have come make execute with less equipment but the allude is, you should go turn off a higher surface that provides you zero bounce.As your SBT starts to acquire better, gradually increase the landing surface so the it starts come feel much more like floor. As soon as you can land your SBT ~ above a surface that is virtually at the floor level, you’re all set for Drill #8.

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

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

Drill #9: SBT top top Floor through Spot (15 Reps)

Make certain you have actually a spotter you know you can trust, this goes without saying.

Do not, under any kind of circumstances, under-power or acquire lazy when attempting this last drill. If you’re too tried, take it a break and do it once you have actually energy. If anything, you desire to be extra-aggressive. Tumbling that’s fast and tight is will store you safe. Tumbling that’s sluggish and loosened will break you.

Last couple of Pieces Of Advice

To this day, the standing earlier tuck happens to be one of my favorite skills to perform. And also because i took the moment to learn it right, it’s a skill that mine old beat-up joints have the right to still manage to do. I additionally give complete credit to the an excellent coaches ns was fortunate sufficient to have actually in my corner.

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At this point, the finest advice ns can provide you is come not sirloin it, and also follow the progressions while doing the encourage reps (or more).

Oddly enough, anytime you mentally prepare to discover a ability by acquisition as long as it’ll take, you end up finding out it quite quickly. Tumbling functions in secret ways. An excellent luck, train hard and let me know just how you preferred this guide in the comment ar below. Also, please don’t forget come share this guide with her friends!

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

✓ Compatible v All tablets & Smartphones✓ Download access To All video clip Files For personal Use✓ Bonus Videos With progressed Progressions come Try✓ Extra air conditioning To rise Jumping strength By 20%✓ warm Fuzzy emotion Of sustaining The site (so I can keep the ad-free!)