Back when I to be a teens (many moons ago), whenever someone found out i did gymnastics, the very very first question castle inevitably request me was: “Cool! So have the right to you like, carry out a backflip?”

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

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And present it off ns did!

When you discover a was standing tuck, you have this urge to execute it literally anywhere and also everywhere. But if they want to see it a second time, it would cost them.

This little scheme result in 50% of mine high institution lunches being fully covered for. It even helped me break up a fight as soon as – ns mean, what child in their best mind wants to take on someone who can backflip? So instead of wanting to placed a fist v my face, that was immediate friendship!

Basically, come me the was standing tuck is not just some backflip, it’s an essential life skill. And also today I want to teach it to you using the very methods the gymnasts, cheerleaders, martial artists and break dancers salary me an excellent money for. To trust me, also if you’re just starting or have actually failed to nail your tuck in the past, you’re walk to discover something new. And this time, it’ll stick!

Quick Warning: Please make sure that you execute not effort the techniques you see listed below without the skilled supervision of a coach. Also, me being young and stupid does not median you have to go approximately doing ago tucks everywhere. I will take no responsibility if friend hurt yourself. Train smart. 

Prerequisites Needed

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

The just time i make an exception to this dominion is as soon as break dancers, martial artists and parkour guys publication a personal lesson with me to exclusively learn a standing tuck. If you happen to it is in in this camp, then you can want to work with a certified coach to learn the round off tuck (it won’t take long and in the lengthy run, you’ll have two skills to show 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 in ~ the ceiling minimum.

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

Phase 1: The Eagle

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The absolute an initial thing i teach is miscellaneous I favor to contact The Eagle position. This is vital since 99.9% of the moment athletes discover their BHS well before they acquire to tucks.

This means they many probably have actually a habit of maintaining their chest upright.

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

In order to achieve this, you must drop her chest. Also, just as in a BHS, a SBT calls for a really aggressive eight swing and shoulder lift, giving you some included height (more on that soon).

Here are some vital points come remember about The Eagle:

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

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


Be sure to monitor the timing and rhythm precisely as shown. Perform not rush it.A Vault is not required, you deserve to used stacked mats or blocks. Just make sure it’s above-waist height.

Drill #3: Eagle to Dead-Bug Jump back (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 feather for.Do not drive your knees & hips up quickly here, as it will cause you to rotate and also land on her neck. You must take the fall on her back. We’ll work solely on the rotation in step 2.Leave your arms up and do not drop them

Important Note going Forward: Never initiate a was standing tuck drill (or the tuck itself) indigenous The Eagle or a hands-down position. Constantly start if standing on your toes through your arms by your ears. The factor for this is simple: you’re pre-practicing the position you want your body to struggle in the air. The bespeak of execution because that a stand tuck are as follows: stand tall > The Eagle > right Jump > Tuck. Memorize this.

Hand Placement throughout The Tuck

One the the worst fads I’ve to be noticing end the year is as soon as athletes take either their 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 provides you practically zero control, doesn’t translate well to helping you learn more advanced skills, and also happens come be pretty dangerous.

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Don’t think me? try out this experiment: While standing, bending over into tuck position, and put your hands on her shins. Currently tilt forward as if you’re going to loss on her face however at the really last second, catch yourself through your hands. Chances are controlled just fine and still look pretty.

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

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


Now granted, the people in the video clip were doing a most things incorrectly, however I’ve watched this exact incident repeat itself one too countless times. So placed your to trust in someone who’s been doing this because that a while and grab the shins. You’ll say thanks to me later.

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

If you lack the core strength to drive your hips and also snap your knees over your own head then you’re not all set for a SBT. Friend can quickly test her tucking strength by doing a RO BT without grabbing anything and leaving her arms by her ears. If friend land short, you understand your rotation speed is too slow, and also needs work.

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

Think around it for a second: you can cheat a tuck now, yet what are you going come do as soon as it’s time to work-related a layout double twist? grab one next of her body and yank you yourself over in mid-air? ns think not.

“In the world of tumbling, fifty percent a second might also be as long as half an hour”(Tweet This)

Phase 2: Tuck timing & Rotation

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

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

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

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


It’s extremely vital to film you yourself at this stage since if you’re making any of the typical mistakes such as:

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

…then you desire to fix them now fairly than later. When you type a poor habit, it’ll take twice as long to find out it right.

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


Phase 3: room You strong Enough?

As a coach i make that my task to constantly be honest with my athletes – and also sometimes, this requires telling them things they need to hear (even if castle don’t want 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 out of her reach.

Unlike a RO BT wherein you have the right to rely top top technique, angles, momentum and also a sprung floor to provide you the elevation you need, the SBT calls for you to generate power from alongside nothing, and also therefore, strength has actually a big role come play in the equation.

I’ve written an entire article on exactly how you can boost your jumping power and I indicate you check out up on it. Included in the post is additionally a conditioning regime that you deserve to use which relies on both explosive movements, ideal squats and resistance training v weights.

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

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

Do this program 3x a week, one of two people after your SBT training session or on work you’re not tumbling. Remember, air conditioning doesn’t make girlfriend stronger ideal away – in reality it makes you weaker since your muscle yarn are put under stress, and also experience micro-tears.

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

Don’t intend your muscles to be rebuilt bigger and also stronger if you’re lacking those two an important ingredients. Usually speaking, a high protein diet is recommended but you should additionally know the carbohydrates aid spare muscle tissue from malfunction during training. They an essential with carbs is learning when come eat, what type and just how much. For more details on that be sure to inspect out The Cheer Diet. It’s to be specially designed to assist improve the power of hardworking cheerleaders and tumblers.

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


There are multiple ways to set this up – I made decision to utilize both a block and a softer mat on optimal of a resi pit for this particular athlete. You could have to make perform with less equipment but the suggest is, you must go off a greater surface that provides you zero bounce.As her SBT starts to gain better, gradually increase the landing surface ar so the it starts to feel an ext like floor. When you can land your SBT on a surface ar that is virtually at the floor level, you’re all set for Drill #8.

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


There’s a an excellent reason why I’ve said doing so plenty of reps – an approach is everything, and before you try it ~ above floor, you need to be extremely continual in her pull.

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


Make certain you have actually a spotter you understand you have the right to trust, this goes without saying.

Do not, under any type of circumstances, under-power or get lazy if attempting this final drill. If you’re as well tried, take it a break and also do it when you have actually energy. If anything, you want to be extra-aggressive. Tumbling that’s fast and also tight is will store you safe. Tumbling that’s sluggish and loosened will rest you.

Last few Pieces Of Advice

To this day, the standing back tuck wake up to be among my favorite an abilities to perform. And also because i took the moment to learn it right, it’s a skill that mine old beat-up joints deserve to still manage to do. I likewise give full credit to the good coaches i was fortunate sufficient to have actually in mine corner.

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At this point, the best advice i can give you is come not rush it, and follow the progressions while doing the recommended reps (or more).

Oddly enough, anytime girlfriend mentally prepare to learn a skill by taking as long as it’ll take, you end up discovering it fairly quickly. Tumbling works in mysterious ways. An excellent luck, train hard and also let me know exactly how you chosen this overview in the comment section below. Also, you re welcome don’t forget to share this guide with her friends!

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✓ Compatible v All tablet computers & Smartphones✓ Download accessibility To All video Files For an individual Use✓ Bonus Videos With advanced Progressions to Try✓ Extra air conditioning To boost Jumping power By 20%✓ warm Fuzzy feeling Of sustaining The website (so I have the right to keep it ad-free!)