standing double back

What are the best exercises for developing the jump and tuck power for a standing double back?

Core/hip flexor strength and flexion speed is pretty important for you to be able to tuck as fast as possible.

As for the vertical height - there are heaps of ways: whether it be barbell stuff or plyometrics.

Learning a standing single back flip first would be helpful.

Yours in Fitness,

Coach Sommer

Ha.  I appreciate the humor.  Can already do them, plus standing fulls on both sides.  But I am pretty big 6ft 185lbs.

1 hour ago, LeeLee Weiland said:

Ha.  I appreciate the humor.  Can already do them, plus standing fulls on both sides.  But I am pretty big 6ft 185lbs.

if you want to go that route then i would start doing them on trampoline with less and less bouncing

Good to know.  However there is an exponential jump in difficulty from a full to a double back.  

Please post video of your standing back and standing fulls to both sides.

Yours in Fitness,

Coach Sommer

11 hours ago, Coach Sommer said:

Learning a standing single back flip first would be helpful.

Yours in Fitness,

Coach Sommer

In which GB course is this covered in? back flip, double back flip, standing full, etc. 

51 minutes ago, K V said:

In which GB course is this covered in? back flip, double back flip, standing full, etc. 

For you, guys?  Teaching double backs online?  None.

Higher level acrobatic skills for non-gymnasts should be trained hands-on only in the presence of a professional gymnastics coach.

Yours in Fitness,

Coach Sommer

17 minutes ago, Coach Sommer said:

For you, guys?  Teaching double backs online?  None.

Higher level acrobatic skills for non-gymnasts should be trained hands-on only in the presence of a professional gymnastics coach.

Yours in Fitness,

Coach Sommer

Figured. Would be too dangerous to land on our head.  Not even a back flip?

Btw, coach, maybe not the best place, still - the quoting system works amazing. The interface now is loads better.

10 hours ago, Coach Sommer said:

For you, guys?  Teaching double backs online?  None.

Higher level acrobatic skills for non-gymnasts should be trained hands-on only in the presence of a professional gymnastics coach.

Yours in Fitness,

Coach Sommer

Not the mechanics of the move, but the jump and tuck power.  I wouldn't think anyone would assume the liability of "teaching" a double back online.  Just maybe a few tips on gaining the explosive power.  Like I wouldn't want to do barbell squats thinking that is going to help if it's going to do the opposite.

would not even try it without a coach. but if you have one, start doing them off of something. but first - standing back tuck, standing back tuck up to a panel mat and increase height, then standing tuck overrotating to your back, then spotted in a belt on tramp, then on tramp, then spotted with a coach. 

explosive work it is all about cycling the periodizzation in between structural\basic strength , max strength and power.

without basic strength there is no power training. I've trained a couple of clients who purchased the F-series and as they progress over the F3-F4 for leg strength , their ability to perform higher back tuck improved substantially.

Compression work is going to matter! So HLL, L-sit, sit ups etc.

I would also do weighted squats.

The exercises should be performed with a significant tempo, both with around 30RM and around 5RM. Research suggests that you recruit more and larger muscle fibers when performing near max and doing an exercise very fast-pace.Insert other media

39 minutes ago, Alexander Egebak said:

The exercises should be performed with a significant tempo, both with around 30RM and around 5RM. Research suggests that you recruit more and larger muscle fibers when performing near max and doing an exercise very fast-pace.Insert other media

Can you please clarify this? Is this supposed to be 30/5 reps max or 30/5 reps per min? And also, how would someone determine their max? Just keep on doing harder exercises till I find the one with which I can perform 30/5 reps? And by significant tempo - you mean fast/slow?

Sorry, but this is not a game, people.

All the conditioning and physical preparation in the world will not protect someone from severely injuring themselves by attempting a skill of this magnitude with improper technical training.

This is not a handstand where you merely fall over if you mess up.  I strongly discourage everyone from attempting to learn a double back on their own, without professional gymnastics coaching and without the proper training tools found in a professional gymnastics gym.

Yours in Fitness,

Coach Sommer