Warm up with shoulder, wrist, and ankle mobility; light jogging or jumping
Practice front and back rolls on a mat (start with assistance if possible)
Learn a standing back bend and controlled squat-to-stand on a mat
Practice a back handspring progression without full rotation (spotter or coach recommended)
Find a safe surface (gymnastics mat) and use a spotter or training rig
Start in a stable athletic stance with arms overhead
Drop into a controlled squat while swinging arms back and then forcefully up
Drive through the legs to jump straight up (not forward)
Tuck the knees toward the chest and keep the chin tucked
Rotate backward by pulling the body into a tight tuck
Spot the landing by keeping awareness of where the floor is during rotation
Extend to prepare for landing (open from tuck near the end of rotation)
Land with knees bent, feet about shoulder-width, and arms controlled to balance
Repeat only if landings are stable and rotation is consistent
Stop and reset if you lose balance, under-rotate, over-rotate, or land awkwardly