Find a safe place with a soft landing surface (gym mat, trampoline, or foam pit).
Have a qualified coach spot you.
Start with warm-up and practice front rolls and back bridges.
Learn the backflip progression using a trampoline or harness system.
Set up your stance: feet shoulder-width apart, knees slightly bent, arms ready to swing.
Look up and slightly back as you prepare to jump.
Swing your arms back, then drive them overhead and back as you jump.
Lift off by pushing through your legs; keep your core tight.
As you rise, tuck your knees toward your chest and pull your arms in to rotate faster.
Spot the landing: keep your eyes on where you want to land as you complete rotation.
Open from the tuck at the right moment to prepare feet-down landing.
Land with knees bent, hips back, and arms out for balance.
Practice under control first, then increase height only after consistent landings.
Stop immediately if you feel pain in the neck, back, or knees.