Warm up thoroughly with dynamic stretches and wrist, shoulder, back, and leg mobility
Practice a strong hollow body position and tight core control
Learn a solid bridge and kickover progression first
Practice standing back limbers and snap-down drills
Work on a powerful jump straight up with arms by the ears
Sit back slightly with knees bent and chest lifted
Swing arms forcefully up and back as you jump
Keep your head neutral and look forward or slightly up
Reach your hands back toward the floor behind you
Place hands shoulder-width apart with fingers spread
Push through your shoulders as your hands contact the floor
Keep your body tight and extended as your legs pass overhead
Snap your legs together quickly as they come down
Land on the balls of your feet with knees bent
Finish with arms up and body balanced
Practice with a qualified coach or spotter
Use mats and safe training surfaces
Stop if you feel pain or lose control