Back Handspring Drills, Warm Ups, and Stretches

Back Handspring Drills, Warm Ups, and Stretches

The back handspring is one of the most desired skills for athletes in gymnastics, cheerleading, dance, and even sports like soccer. Everyone from beginners to seasoned gymnasts is eager to “do a backflip.” But before jumping into the full back handspring, it's essential to focus on the foundational drills, stretches, and proper technique that will help build strength, flexibility, and body awareness. Let’s break down the steps to ensure you can safely and successfully achieve a back handspring!

Back Handspring Warm Up

Warming up the body before attempting any advanced tumbling skills, like a back handspring, is crucial. This not only prepares the body for the physical demands of the skill but also helps prevent injury. Elevating your core body temperature and loosening up the muscles involved will set the stage for a more effective and safe practice session.



Back Handspring Warm-Up Exercises:

• Jumping Jacks: A classic cardio move to elevate your heart rate and get the body warmed up.
• Mountain Climbers: Engages the core, shoulders, and legs, prepping the entire body for the quick movements of a back handspring.
• Jumping Lunges: Strengthens the legs while helping with coordination and flexibility.
• Push-ups: Builds arm, shoulder, and core strength, which are critical for maintaining proper form in a back handspring.
• Full Body Sit-Ups: Engage the abs and core muscles to improve the tightness and control needed during the movement.

• Jumping jacks
• Mountain climbers
• Jumping lunges
• Push-ups
• Full body sit-ups

Shoulder Stretches for Back Handsprings

The shoulders are a key area to focus on when preparing for a back handspring. In order to get the arms behind the head, you need flexibility and strength in the shoulder area. This flexibility ensures that the back handspring rotates properly and safely while keeping the head off the ground.



Shoulder Stretches:

• Cat Stretch: Get into a tabletop position and gently arch and round the back. This helps loosen the shoulders, spine, and torso.
• Elevated Bridge: This move stretches the shoulders and opens up the chest, which is essential for getting your arms in the proper position during a back handspring.
• Bridge Rocks: In a bridge position, gently rock back and forth. This increases shoulder mobility and helps build the flexibility needed for the back handspring.
• Shoulder Rotations: Stand tall and rotate your arms forward and backward in large circles. This increases shoulder mobility, which will help in pushing through the shoulders during the back handspring.

Back Handspring Shapes

Having the correct body shape while performing a back handspring is vital for both safety and technique. It's important to first master the static shapes before progressing to dynamic movements. These shapes represent the form the body should hold throughout the back handspring, helping ensure the athlete remains tight and controlled.



Static Shapes (No Movement):

• Handstand Shape Lying on Back: Lying on your back, simulate the shape of a handstand by lifting your legs and pushing them towards the ceiling. This encourages body alignment.
• Handstand Shape Lying on Stomach: Lying on your stomach, attempt to lift your legs and hips off the ground, reaching for the handstand position.
• Standing Handstand Shape: Practicing the alignment of a handstand while standing against a wall helps build the proper body posture and muscle awareness.
• Handstand Holds Against the Wall: Hold a handstand position against the wall for increasing amounts of time. This builds strength and endurance for maintaining a solid handstand position during the back handspring.
  

Dynamic Drills

Once you have a strong understanding of the static shapes, it's time to progress into dynamic movements. These drills help develop the body mechanics of a back handspring by adding motion to the shapes, which will help make the transition from static shapes to full skills smoother and more natural.



Back Handspring Drills:

• Jumping Up and Onto a Smart Spotter That Doesn’t Roll
• Why? This drill teaches athletes how to jump into the correct shape without actually flipping upside down. The goal is to focus on the correct jumping mechanics while preparing for the motion of a back handspring.
• Jumping to Fly Back onto a Pit Mat with a Sponge
• Why? This drill reinforces keeping the legs together, an essential element for executing a clean and tight back handspring shape. Jumping into the mat helps build body awareness, ensuring the legs are controlled during the rotation.
• Back Handspring Over a Smart Spotter to a Push-Up Position
• Why? This drill is a fantastic way to simulate the full back handspring while still focusing on form and body position. By landing in a push-up shape, athletes are encouraged to focus on maintaining a tight core, arms by their ears, feet together, and hips up throughout the movement. The push-up landing reinforces the correct landing position while maintaining tall shoulders and a strong core.

Form, Drills Before Skills:

For athletes hoping to achieve a back handspring, learning the correct form from the beginning is key to mastering the skill safely. It's important to focus on the little details like keeping the arms tight, the feet together, and the core engaged. The process of mastering the back handspring may take time, but each small step helps build the foundation for future success.

As a coach or athlete, think about it this way: “You wouldn't want to live in a brick house built on toothpicks, right?"The same philosophy applies to gymnastics and tumbling. Solid form and consistent practice are the “bricks” that help you build skills that will last.



Remember, drills come before skills. Focus on building a strong foundation through drills, stretches, and warm-ups, and you will be amazed at how quickly you can achieve a perfect back handspring! Practice safely, be patient with your progress, and enjoy the process.