ALL ABOUT THE BACK HANDSPRING

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The back hand spring is a flight skill in artistic gymnastics. It is also used it other sports like: cheerleading. The back handspring is very challenging but fulfilling when fully learnt. In this article I will take you through how to do a back handspring without a spotter. You should note that the best way to learn any skill faster and safer is by using an experienced spotter, coach or a sport instructor.



 BUILDING UP COURAGE FOR THE BACK HANDSPRING WITHOUT A SPOTTER

STEP 1. Stretch: it is very important to stretch out your muscles to avoid any form of injury. Skills are learnt better with a stretched out muscle.

STEP2 .Warm up: Start with some warm up exercise like jugging, jumping, running or anything that can make you sweat in other to keep your body warm.

STEP 3. Start with simpler skills: At this point, I assume that you have mastered the back bend and back walkovers. Now, go through these skills to get your body ready for the back handspring.

STEP 4. DRILLS: Do some press ups ( you should be doing this every day before now to get your upper body and shoulders ready for the task ahead), Straight jumps, hand stand pres ups. The back handspring depends solely on your ability to support your hands comfortably on the backward movement and the courage to throw yourself up and back. If your shoulders are not strong enough, the back handspring becomes almost impossible.

STEP 5. Get your floor padded: since you do not have a spotter and trying this skill is on your own risk, you should endeavor to get yourself protected and secure the environment around you in case of any fall. If you can’t get a high padded mat, then get your sleeping foam and make sure it is padded enough.

STEP 6. Stand straight tall with a tight body, jump up and back. Land on your back each time and don’t bother about going for the skill yet. Just keep practicing this step to get you used to going back ward.

STEP 7. Go for STEP 6 but this time, instead of landing with your back, try to roll out of it i.e. Do a backward roll out of it.

STEP 8. Go for STEP 5 but this time go into a bridge supporting your body with your hands and try to roll out of it. Keep trying this. STEP 5, 6, and 7 is just to help you build up the courage of going backward. Now, try to put them together and go for a complete back handspring.

 THE BACK HANDSPRING

1. With a straight tight body, keep your hands either straight up or in front of you. (I would prefer you stand on your toes cause it will help you generate momentum for your legs)

2. Swing your hands back and up to generate enough momentum for your movement

3. Jump up and back, remember to go up first.

4. Look at your hand as you go up. Let your eyes lead your hands.

5. Make your back handspring a long one, i.e. As long as your body. You can draw a start and a finish line on the floor using the length of your body as measurement.

6. Aim at passing through a handstand, and pushing aggressively off the floor.

7. Finish with a nice lounge position.

 TIPS
~ Get hydrated before, after and during training.
~ do not look down before takeoff. You can decide to look straight in front of you. ~keep your hand close to each other throughout the skill
~keep your hand straight and very straight.
 ~ keep trying daily it make take you a month, less or more but you will definitely get there and be proud you did. Goodluck!

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