Looks like you understood basic principles of BOF. The very basic sample i have seen was a simple c program which takes command line argument as a parameter and does only one thing, copy to the buffer your argument (few lines of code). Very easy to understand and very easy to try it yourself. Google for such example. I do recommend to use linux in this case, you can enter your exploit and payload directly from the console as a parameter
. It may involve some debugging techniques, so tutorial would be good. I'm too lazy to search for it
Knowledge required: ASM - beginner,
any non interpreted programming language - begginer.
Oh and btw, learn c, a lot of exploits are written in c, and you can do a lot of hacking in c. It's one of the best programming language to understand how programs really work, high level programming languages can't give you that. ASM is even better but it's too far advanced for the beginner.You can learn asm after good knowledge in c. Later, when you need something more advanced learn higher level programming language, because it's the key to make code effective in less time.
Good luck with your learning, don't rush.