The back handspring is hands down the most desired skill to attain by all athletes. Everyone from gymnasts to cheerleaders even soccer players want to “be able to do a back flip”. Here are some back handspring stretches and drills to help master the skill!
Back Handspring Warm Up
Warming up the body to be ready for back handsprings is an important part of the learning process. Elevating the bodies core temperature before stretching is a great way to get the whole body involved.
Back Handspring Warm Up Exercises
- Jumping jacks
- Mountain climbers
- Jumping lunges
- Push-ups
- Full body sit-ups
Shoulder Stretches for Back Handsprings
Stretching these muscles is a fundamental part of completing a safe and successful back handspring! The ability to get the arms behind the head prepares the body for a safe landing that keeps the head off of the ground and the back handspring rotating.
Shoulder Stretches
- Cat stretch
- Elevated bridge
- Bridge rocks
- Shoulder rotations
Back Handspring Shapes
Focusing on the correct back handspring shapes is important for the development of the skill. Holding the static shapes before developing them into dynamic shapes is essential.
Static Shapes (no movement)
- Handstand shapes lying on back
- Handstand shape lying on stomach
- Standing Handstand shape
- Handstand holds against the wall
Dynamic Drills
Adding movement to work on the shapes required in a back handspring will bring you a step closer to achieving the back handspring. There is a purpose for each drill and understanding the 'why' will help you learn what to focus on.
Back Handspring Drills:
- Jumping up and onto a Smart Spotter that doesn’t roll.
- Why? This teaches the correct jump without actually going upside-down.
- Jumping to fly back onto a pit mat with a sponge.
- Why? This reinforces keeping the legs together to correctly execute a back handspring shape and form.
- Back handspring over a Smart Spotter to a push up position.
- Why? This drill assists with the actual back handspring while allowing focus on form (arms covering ears, feet together, hips up, and pushing tall through their shoulders). Landing in a push-up shape also teaches the correct landing shape in a back handspring while maintaining a tight core and tall shoulders.
For athletes desiring to attain a back handspring, they should learn correct form so they can add skills to it. This process can take time but, it's worth it! "You wouldn't want to live in a brick house built on toothpicks, right?" This same philosophy applies especially to tumbling and gymnastics. Drills before skills and you will be thrilled!