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

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

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And display it off i did!

When you learn a stand tuck, you have actually this urge to execute it precise anywhere and everywhere. But if they want to view it a second time, it would cost them.

This tiny scheme result in 50% of mine high school lunches being completely covered for. It even helped me rest up a fight once – ns mean, what boy in their ideal mind wants to take it on someone who have the right to backflip? So rather of wanting to put a fist through my face, the was instant friendship!

Basically, come me the stand tuck is not simply some backflip, it’s an important life skill. And also today I desire to teach it to you making use of the really methods the gymnasts, cheerleaders, martial artists and also break dancers salary me great money for. Trust me, even if you’re just beginning or have actually failed to nail your tuck in the past, you’re going to find out something new. And this time, it’ll stick!

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

Prerequisites Needed

If you’re a gymnast or cheerleader and you currently do not have a round-off back tuck, then standing tucks should be put on the earlier burner. Ideally, a round off back handspring tuck would be an even better base to start from. This is exactly how I train all my vain athletes.

The just time ns make an exemption to this dominance is once break dancers, martial artists and parkour guys book a private lesson with me to specifically learn a was standing tuck. If you take place to it is in in this camp, climate you could want to work with a certified coach to learn the round turn off tuck (it won’t take long and in the long run, you’ll have actually two an abilities to display off). Therefore, for the remainder that this guide I’m going to assume you already know exactly how to execute a round-off back tuck at the ceiling minimum.

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

Phase 1: The Eagle

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The absolute very first thing ns teach is miscellaneous I prefer to speak to The Eagle position. This is vital since 99.9% of the time athletes find out their BHS well before they get to tucks.

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

An upright chest position is an excellent if you desire to walk backwards, yet a SBT requires elevation while minimizing any horizontal distance travelled.

In stimulate to attain this, you must drop her chest. Also, simply as in a BHS, a SBT calls for a very aggressive arm swing and shoulder lift, giving girlfriend some added height (more on the 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 her chest (but not so far that your torso is parallel to the floor)Arms go together far earlier as lock canDo no sit all the means down (this is not a squat, for this reason no should go also low – thighs in ~ a 45 degree angle is every you’ll need)Get right into position slowly, but come out of it explosively

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


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

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


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

Important Note going Forward: Never initiate a stand tuck drill (or the tuck itself) from The Eagle or a hands-down position. Always start if standing on your toes v your arms by your ears. The reason for this is simple: you’re pre-practicing the position you want your human body to struggle in the air. The bespeak of execution for a was standing tuck room as follows: was standing tall > The Eagle > straight Jump > Tuck. Memorize this.

Hand Placement during The Tuck

One the the worst trends I’ve been noticing end the year is when athletes seize either their hamstrings or the ago of their legs during a standing back tuck (or even a RO BT).

Not only is this inefficient and hideous looking, however it gives you almost zero control, doesn’t analyze well to helping friend learn much more advanced skills, and happens come be pretty dangerous.

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

Now go ago into the tuck position and also grab her hamstrings (behind the legs). Now tilt forward and shot to record yourself in ~ the last second. This time around, you’ll notification there’s about a half-second delay in speed, and also it was much harder.

In the civilization of tumbling, fifty percent a 2nd might as well be as long as half an hour. It can mean the difference in between saving yourself and falling directly on your confront (see my instance in point below):


Now granted, the human being in the video were law a lot of things incorrectly, but I’ve viewed this specific incident repeat chin one too countless times. So placed your to trust in someone who’s been doing this for a while and also grab the shins. You’ll thank me later.

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

If you lack the core strength to drive her hips and also snap your knees over your own head then you’re not ready for a SBT. Girlfriend can easily test your tucking power by act a RO BT there is no grabbing anything and also leaving her arms by her ears. If girlfriend land short, you recognize your rotation rate is as well slow, and needs work.

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

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

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

Phase 2: Tuck timing & Rotation

The two biggest differences between a RO tuck and a stand tuck (besides the take it off) are:

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

While the really rotation technique stays the same, you have actually much less time to make it over, requiring you to it is in explosive. This is why one of my favorite transitioning drills is a directly jump cant to earlier tuck ~ above a Tumble Trak, as watched below.

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


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

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

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

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


Phase 3: space You strong Enough?

As a coach ns make it my project to always be honest with mine athletes – and also sometimes, this requires telling them things they need to hear (even if lock don’t desire to). So let me simply go on document to say the if you have actually a destructive vertical jump, the SBT will forever be out of her reach.

Unlike a RO BT where you deserve to rely top top technique, angles, momentum and 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 actually a big role come play in the equation.

I’ve written an entire article on just how you can rise your jumping power and I suggest you read up on it. Consisted of in the write-up is likewise a conditioning regime that you deserve to use which depends on both explosive movements, appropriate squats and also resistance training through weights.

If you don’t have accessibility to weights, here’s a basic leg conditioning regimen 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 at a time): 2 x 30

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

You end up being stronger when you’ve recovered. And how does your body recover? well it requirements two vital ingredients: Sleep & Nutrition.

Don’t suppose your muscle to be rebuilt bigger and stronger if you’re lacking those two crucial ingredients. Typically speaking, a high protein diet is recommended yet you should also know the carbohydrates help spare muscle organization from breakdown during training. They an essential with carbs is understanding when come eat, what form and how much. For much more details top top that be sure to inspect out The Cheer Diet. It’s been specially design to help improve the power of hardworking cheerleaders and also tumblers.

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


There space multiple means to collection this up – I chose to make use of both a block and also a softer mat on optimal of a resi pit because that this particular athlete. You might have to make perform with less equipment but the allude is, you need to go off a higher surface that gives you zero bounce.As her SBT start to acquire better, gradually increase the landing surface ar so the it starts come feel much more like floor. Once you can land her SBT top top a surface that is virtually at the floor level, you’re ready for Drill #8.

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


There’s a good reason why I’ve said doing so plenty of reps – method is everything, and before you shot it top top floor, you should be extremely regular in your pull.

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


Make sure you have actually a spotter you understand you deserve to trust, this goes without saying.

Do not, under any type of circumstances, under-power or obtain lazy when attempting this final drill. If you’re also tried, take a break and do it when you have actually energy. If anything, you desire to it is in extra-aggressive. Tumbling that’s fast and tight is will keep you safe. Tumbling that’s slow and loose will rest you.

Last few Pieces Of Advice

To this day, the standing back tuck wake up to be one of my favorite skills to perform. And because i took the moment to find out it right, it’s a skill that my old beat-up joints can still manage to do. I also give complete credit to the great coaches i was fortunate enough to have actually in mine corner.

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

Oddly enough, anytime friend mentally prepare to discover a ability by taking as lengthy as it’ll take, you finish up finding out it rather quickly. Tumbling works in mysterious ways. Good luck, train hard and let me know just how you chosen this guide in the comment ar below. Also, you re welcome don’t forget come share this guide with her friends!

If You delighted in This Guide, Why no Download The Premium Edition?

✓ Compatible v All tablet computers & Smartphones✓ Download access To All video clip Files For an individual Use✓ Bonus Videos With progressed Progressions to Try✓ Extra conditioning To boost Jumping strength By 20%✓ heat Fuzzy emotion Of supporting The site (so I can keep it ad-free!)