Easiest way to look for a teen class or open gym at a gymnastics facility. Smartest too bc of the equipment and coaches around to spot and teach.

If they only have open gym...

1. master basic inversion: forward and backward rolls down a wedge mat in a straddle or tuck shape. HS against a wall.(And fwd roll out). Hanging upside down on low rings or Parallel Bars.

2. forward and backward handsprings over a barrel. this is just about body awareness, and it's not really that difficult

3. forward roll from support on a low bar to pike hang. Kickovers or pullovers but they take some arm strength

4. backward roll off a spotting blocks to stand (or back into a pit). You lie on the block, shoulders at the edge then sit up. Then lean back and pull your knees over your head.

5. hang from a bar or rings, and perform a skin the cat. You'll need this abdominal strength to be able to do it in the air.

Strength:

1. hanging tuck up from a bar. Ideally these would be fairly fast. 10 is good, 20 is better. The first progression is just doing these laying on your back

Even better would be straight legs to horizontal or to the bar (5-10).

Jumps: air Squats and Lunges. 10-25 are a good start. I'm sure I could do 100 if I hated myself these days but rarely do more than 25-50 to warmup my knees. I have hit a few hundred in my younger days. It's miserable

Standing jumps with tucked knees. 5-10.

Most of the female gymnasts I had who could do a standing back being L5-8 gymnasts had a vertical jump around 20" and were more or less 5' tall give or take 3-4". Some might have been around 17".

Never really tested broad jumps. On a spring floor, it usually takes me 5 these days and if I feel good the last jump is small. In my prime, I could hit this in 4 nearly.

I would say for my female gymnasts, they would probably have done it in 6 or so.

I started lifting weights my Sr yr in HS, so I had something of an edge getting into gymnastics for standing backs since I could squat #350@145lbs of BW.

I know some of our young gymnasts could squat like BW but Lauren and Nadia were only like 9 and probably weighed 55-65#. Both of those were L6s going into L7 and could standing back easily.

As for sets of exercise, 3-5 sets is an easy general recommendation. Bc less than 3 isn't enough just like more than 5 is mentally tedious.

2-3x a week for leg and ab exercises but by all means train 4-5 if you can.

Because if your legs aren't strong enough to develop vertical height in the air

Or abs aren't strong enough to pull your hips over your head.

You likely won't make it over without having to fall on your hands and knees.

Gotta stick it!

Please go to a gym or cheer facility to learn this. It could be dangerous to do it on your own. If you're worried because of your age, try for a private lesson.

Jump up and flip backwards

You need to go to a gymnastics gym. Do not try to learn this with some random at a park or something. Seriously, don't risk your life. If you really want to learn, go somewhere where they are trained to teach it properly.

Go to a gym or practice on soft ground like a grass

Put one arm behind your back and raise your middle finger. Boom back flip.

I stand by the fact that a fairly fearless athletic male can do a back tuck with no issues and just practice. It's quite a bit harder for most women, but they can do it with more training and correct form.

Ever done a back flip into a pool? You know how you go back to avoid the edge? Don't do that, go up instead. Easiest way to train this is go to a gymnastics or cheer gym during their open gym sessions (usually around $10 for 3-4 hours). Your progression is to go from pure foam pit/tramp -> tumble track -> floor onto crash mat --> hard floor.

As mentioned before it's all about vertical jump height. An ideal tuck is a straight up jump, rotation at top, spot landing and set feet where you want.

Tuck Steps:

• Practice vertical jumps with arms shooting up at your shoulders straight above your head. This should be extremely aggressive. The arm raise alone will literally take you off the floor without a jump. With the jump you may land on your ass a few times.

• During these jumps pick something above eye level on the wall to stare at. Most gyms have lights, signs. banners, etc.

• Look at your spot on the wall during your aggressive vertical jump and DO NOT crane your neck back. DO NOT CLOSE YOUR EYES. Keep looking at this spot until you literally cannot anymore - then BAM that's your rotation time.

• You won't have really "felt" this but if your jump is aggressive enough your rotation kind already starts at this point. To really do the rotation: In your mind imagine a board above your head at the top point of your jump. Think about taking your knees and slamming them through the board like a karate move breaking it. (The first few times you get the hang of this you WILL LAND ON YOUR ASS - that's ok, that's why we do surface progressions).

• The key to this whole thing and the reason I say "fearless" athletic male is that YOU CANNOT try to look at the ground until the rotation happens. Never try to spot your landing half way through. That's how you twist all funky and fall onto your stomach. It stops your rotation.

• Don't worry about your hands, it's common to be either behind your knees or over the top. Doesn't really matter until you start doing standing fulls (360 twist with flip).

• Once you rotate at the top ideally you are able to spot the ground and put your feet where you want. Most likely the first couple times you'll pretty much slam your feet into the ground and not know where you are. Eventually this will get easier.

• The higher you go the easier this whole thing is.

• The next day and until you do this a ton your lower abs will hurt like a mother. Be prepared.

• A good floor exercise that kind of simulates this feeling are a lying hip raise, but extremely aggressive hips to the sky.

Source: Overall cheer exp ~ 9 years, College cheerleader for 4 years, taught hundreds of back tuck private lessons. Can tuck 10/10 hammered drunk lol (good party trick).

Edit - first off, as others have noted, if you have access to a trampoline, use that. And while we're at it - just pay the $10-20 for an adult tumbling class if at all possible. Almost everyone who has one was taught - the minority is self-taught, and that's never the most efficient approach. Anyway, with the trampoline - absolutely don’t fly off, but use that. Learning the feel and skill of the tuck is the main thing, and the extra height, extra confidence, and soft landing of a trampoline will greatly assist that. You can learn this on the ground, but that is in fact the hard way. It may be all you have, and you can make work, but it will involve some crashes that are going to hurt, or hurt you, if you land ugly and/or your surface isn’t soft enough. That said, everything else below applies.

I can do a shitty back tuck 7/10 times on grass. Will not try on concrete. It’s the limit of my ability at this point. But I therefore understand the pitfalls and cues necessary for a beginner.

If you are lean and fairly fit and can jump respectably and have decent ab strength, you can physically do it.

First, yes you need a soft area, and yes, it’s kind of most prudent to go to an adult gymnastics course with good mats and a teacher. Anyway, a crash mat is ideal, soft grass is ok. No area is ok to land on your neck, but only one scenario (you get almost to 180 degrees inverted, but stop the rotation there and land backwards head first without the ability to get your arms in front of your head) is particularly dangerous from a neck standpoint, and it’s highly unlikely for that to happen unless you completely abort the attempt violently. The soft area is so that it’s ok to land on your hands and knees, which is far more likely, almost guaranteed. Even if you get almost all the way over but are landing mostly head first, you can get your arms up. Don’t do it next to a pool under any circumstances, be cautious not to fall off if you choose a trampoline, and in general mind any obstacles that may hinder your jump.

It’s about jumping as high as you can, straight up but maybe with a slight arch in your back, and THEN as you’re hitting the peak, not after, as violently as possible bringing your knees into a tight tuck. The tuck is what does it, not anything you do in the initial jump. Do NOT try to jump backwards. Throw your arms up to maximize the jump, then bring them down to your knees as you tuck and maybe pull your knees in with your hands somewhat. You will automatically rotate. Once you’ve rotated and you’re on your way back down, it’s about visually guiding your feet to the ground and planting them. Don’t release the tuck until the very last second or you will crash land on all fours. This will happen many times anyway. It’s easy to see the ground upside down and panic, but you need to deliberately guide the feet to the ground and this involves not releasing the second you see the ground again.

As jujimufu said in his classic tutorial video, the hardest part is.....

The fear.

You have to COMMIT. As long as you completely commit to the TIGHT tuck, focusing on throwing yourself into a rotation with the tight, violent, committed tuck, it’s unlikely you’re going to land in a way where you can’t at least bring your hands up and crash. Again, releasing a bit too early or just not tucking hard enough is the most likely failure, in which case you’ll land on all fours and a broken foot or wrist the most likely injury. Still very much not recommended. Land soft and floppy, don’t put out a straight arm or try to meet your toes to the ground.

Anyway:

• be pretty fit
• probably get a coach/spotter and good mat
• jump straight up, high. Not back.
• tuck fast, hard, tight, fully. Commit.
• don’t release until you’re all the way around

Good luck

this guy forced himself to backflip in 6hrs

https://www.youtube.com/watch?time_continue=1&v=znrWOLwVZ8c

This is how me and my workout buddy learned. Work through hte progressions, the assisted flips will be easier than you think, the first time you do it by your self you'll probably fail unless you commit.

Forget the backflip and just PLAY WITH THAT DOG!

Probably not first attempt, but close enough to it to not really matter. He made some classic beginner mistakes. Threw his head back instead of tucking, and turned off to the side a bit instead of going straight back.

Saw a video on reddit where a body builder did a backflip during a competition, landed on his neck, and eventually died from the injury, I'll pass

https://nypost.com/2017/08/11/bodybuilder-dies-after-botched-backflip-attempt/

Instructions unclear, paralyzed from the neck down.

Great way to snap your neck lmao

He has his hands above his neck.

��. You’re talking to Reddit, who live in fear of what the government tells them. They’re never gonna be seen without a mask again. You crazy?

Her technique is still flawed and she's teaching a flawed technique. You're supposed to pull in your knees and legs further and also "slapp" your shins.

The rotation should not come from you jumping backwards and leaning. It should come from your legs as you pull them in towards your chest and from your arms as you fling them upwards before "slapping" your shins.

The rolling backwards on the ground is to make you feel comfortable with the motion. So that's good to include. But overall. I'm worried someone will get injured.

You can all call me a party pooper but improper and flawed technique are more likely to lead to injuries. Especially if they're not only used, but being taught.

Edit: oh. And get someone to spot you! They will help you rotate if you fail so you don't land on your head.

Look at your angle of take off. Your knees are bent just before you leave the ground.

You want fall into an arch position on your takeoff then as soon as your airborne snap into the tuck.

You want your legs to be completly straight and vertically and your shoulders arch back to around 45 degrees. Too much and you'll have heaps of rotation but not enough height and vice versa.

At first aim to travel backwards about 30-40 centermeters, then once you can land tall you can start pushing your hips forwaed a little to make you land in the same spot.

This is actually very good. Most people travel backwards when they first learn. All you need is reps… reps, reps, reps. Keep throwing it, get more comfortable. Don’t think about changing too much at once, you’ll overwhelm yourself and end up stuck. If you were in my gym, i’d get you to first focus on keeping your chin up and forwards, spot something in front of you until your hips go over your head. Although arms coming up are important, it’s usually the shoulders and chest that people neglect, they need to be shot to the sky to get height.

Grab your shins rather than your hamstrings. It’ll tighten your tuck up.

Your stopping your arm swing early, let it go passed your ears. It will help with your rotation

Tuck. Like actually.

Currently your trying something similar to a back pike, which is harder than normal backflip.

When you flip, grab your knees and tuck yourself into a ball. That'll speed up your rotation and give you a better chance of landing on your feet.

Almost the entire first half of a back tuck is essentially just jumping straight up (and only very slightly back for you so you don't land on the edge of your trampoline) and keeping your eyes forward. Getting as much initial height as you can is the primary goal of this part of the back tuck. Just practice a bit jumping straight up and throwing your hands straight up toward the sky. When you feel yourself nearing the peak height of your jump, start to mentally tell yourself that is the time to tuck. Your are relying heavily on your back arch, which will serve you well on back handsprings, but is a crutch when working on a back tuck. Try to avoid the back arch as much as possible.

The second half of the back tuck is the tuck, in which the key is the tighter the tuck the better, because this tells your body how fast to rotate in the air. It is like the spinning figure skater. When all the parts are in tight, the rotation speeds up. In this part, really engage your core and pull those knees to your chest. Let your knees come up toward your hands, don't think about bringing your hands down to your knees.

Best of luck. You clearly have the ability to do it with the right technique, so you'll get there.

I think you need more height and rotation, so don’t jump backwards as far and focus on going up, cus when you tuck like more than you’re doing now you’ll actually rotate faster and end up on your feet. Keep it up:)

Oh so close! I would say tuck Or throw your hands up

Whipping your head back and trying to spot the ground as soon as possible is not proper backflip technique. Go get actual coaching dude. It’s crazy how many people are out here with a horrible foundation and no fundamentals, trying to get a bunch of redditors to take them from zero to hero. You’re gonna hurt yourself.

This was actually really well explained

It's missing the part where I land on my head and give myself a bad krick in my neck that never seems to heal

This is from https://www.instagram.com/quicktutorialsbybob, so you can go check out many other great and quick tutorials

I watched this eleven times.

When the person says “Don’t forget to jump” that’s actually a common thing, many starters just fling themselves backwards either into a back handspring (or in my case face first into the floor). The best way to do it is with the “formula” hight then rotation.

I heard if you sneeze and fart at the same time a backflip just happens.

Trampoline.

First you back

Then you flip

????

Profit?

You have 3 lifes

When I was a kid two of my friends were patient, they put their hands on my lower back and told me to jump. I did it, then they lowered their hands.

I’m from the hood low income our parents couldn’t afford taking us to the gym so we taught ourselves this way. It was so cool when the big kids came back with new flips. We were out side flipping and the big kid said “ y’all still doing basic stuff watch this.” He proceeded to run up the side of the house and do a back flip we were amazed. He showed us how to do it and we spent the rest of the day running up that house until we got it lol.

We did this thing called notes that gymnast know as back tucks I think. We did arrows which is flipping forward. We taught ourselves all of this with no trampoline or passing. It helped being a fearless kid. When fear say in as we got older we stopped flipping.

We would have flipping competitions at school. Playing horse. Backflip backflip note backflip backflip note note was the common start.