Step 1: Physical training
Step 2: The Push-Up
Step 3: Chin-ups
Step 4: Shoulder Abduction
Step 5: The sit-up
Step 6: Squats/ lunges
Step 7: Jump rope
Step 8: Jog, sprint, and walk
Step 9: Jump and Drop.
Stand upon the ledge and then jump out not up. This is what I mean: Courtesy of Wikipedia
When you land you should land on the balls of your feet and you then bend your knees down.
However. You should not bend your knees much past 90 degrees and generally your body should be on a slight angle. We do this so then we do not lose momentum after vaulting/ dropping off an object.
You can also use your hands to 'break the fall' and to allow yourself to make up for any lost momentum. I personally like to bring my hands to the ground between my legs, kinda like a spider or whatever.
This PDF explains Landings well!
Step 10: Rolls.
Step 11: Lazy vault.
Find a couch that you can get a decent run up to that isn't too high. (1 metre run up will be plenty.)
Stand with your hip to the back of the couch.
Using a scissor kick, place your hand closest to the couch on the back of the couch and throw your legs over the couch landing anywhere on the other side.
Continue doing this, getting a bigger run-up as you go.
Next try to increase your run-up/speed and try using the other hand to push off when you get your legs over the couch. (See video slow-mo). Try landing standing up not on the couch, but on the floor on the other side.
Advance when you feel comfortable on railings. This initially may take determination.
Another PDF which may aid your learning.
More instructions to come. I'm starting the snowball.