Back Handspring

[JBS]

This is our drill archive for back handsprings. Post as many drills as you can as a reply/comment to this article and we will move them into this article. Over time we will have a great database for back handsprings all in one place.

• A gymnast must first have a strong bridge, bridge kickover, and backwalkover before even thinking about a back handspring.

• Practice jumping. Without a great jump, a standing back handspring is not possible. One of the best ways to get a stronger jump is to play basketball. You can just shoot the ball, play 'HORSE'. People think I'm joking, but everytime you shoot the ball...you jump.

• Back handsprings over a barrel.

• Fly backs - Stand on the floor with a fatty mat (pit mat) behind you. Jump up and back wards so that when you land on the fatty mat (pit mat) on your back (the farther you are onto the mat the better your jump is.) - by Perfect10n_ineverything

• When doing fly backs you should try to land in a nice tight hollow position. - by |||JBS|||

• Snap downs off of a block or springboard or floor. There are many different snap down drills you can do:
  • Snap down and try to rebound backwards
  • Snap down fly back onto pit mat
  • Snap down back handspring
  • Snap down back tuck (salto)
  • Snap down jump and rebound forward up to the block where your hands were.

• Place a wedge mat up tall against the wall. Sit back against the mat with your arms up, make sure your back and head are flat against the wedge. Look down over your knees, move your feet forwards or backwards until you can just barley see your toes over the top of your knees. Leave your feet there and practise sitting back into the wedge. You should start from a stand with your arms up and only move backwards into the sitting position. Swinging your arms is not required. This drill helps gymnasts that like to drop their chest forward when they jump into their back handspring.

There are a few basic drills...reply with some more and I'll add them to the article.

[Perfect10n_ineverything]

Stand on the floor with a fatty mat behind you jump up and back wards so that when you land on the fatty mat you land on you back (the farther you are onto the mat the better your jump is.)