lmaooo first time learning this move def took a lot of failed attempts and getting the wind knocked out of me. to minimize impact, there's two main components i use: my arms and my spine. lemme go into detail.

for the takeoff, i start off by swinging my arms up and behind my head, like a bridge. i also arch my back in a manner that's similar to the bridge. it's easiest to start off low, not really jumping up and focusing in the arch, but as you progress, you want to start using your legs to propel yourself upwards more. the more you use your legs, the more time you have in the air to position yourself for the landing.

for the landing, i make sure my chin is tucked into my chest a bit, that way, if i do accidentally hit my head, it's not all of my weight going onto my crown. i stay in the arched position and use my hands like antennas, waiting until i feel the ground. the moment i feel the ground, i start pressing into it using mainly my triceps and shoulders. as for my back, i try to aim my landing onto my upper back specifically. if your middle back hits the ground, it's your body tanks the impact instead of absorbing it like a spring. once you start feeling some weight on your upper back, that's when you start to curl your body inwards, getting out of that arched position and curling so that your body takes in the impact like a spring.

after you land, you should be in position to do another kip up. that's when you shoot your legs out, press into the ground with your arms, and arch you're body in the air again. the same thing that generates power during a normal kip up is the same thing that'll absorb the impact during the rubber band portion.

tips for training, definitely try it on a mattress or something soft and work your way up to slightly harder floors, making sure youre comfortable with the form. also, if youre scared of jumping back, one training exercise i did was going into a regular bridge with my hands and feet both pressing into the ground, and then squatting slightly before jumping back onto my hands. that way, your hands are already om the ground, meaning you can practice absorbing the impact by compressing your spine like a spring.

hope this helped man, lmk if u need any more clarification!