Top 10 Drills to Improve a Back Handspring at Home

Top 10 Drills To Improve a Back Handspring At Home 

Mastering a back handspring is a major goal for many athletes, whether they're gymnasts, cheerleaders, or even soccer players. It’s a powerful, dynamic skill that requires a combination of strength, flexibility, coordination, and timing. But, before heading to the gym or getting spotted by a coach, there are several drills you can do at home to build the strength and technique necessary for a successful back handspring.



Learning a back handspring takes time and patience, and if you’re doing it at home, you need to approach it safely. So here are some key drills and exercises you can work on before heading to the gym, or to supplement your current training!

1. Do Not Attempt a Back Handspring Without Proper Supervision

Before diving into drills, remember that a back handspring is a complex skill. It’s important to practice under supervision to prevent injuries. YouTube videos or Instagram tutorials are fun to watch, but they cannot replace the hands-on guidance a coach can provide. Always practice on a soft surface like a mat, and make sure you have spotters or guidance if needed.

2. Stretching is Key

Proper stretching helps improve flexibility and mobility, which are vital for a back handspring. Focus on these areas:

• Wrist Stretch: Gently pull back on your fingers towards your forearm, then rotate your wrists in circles.
• Ankle Mobility: Roll your ankles in circles and pull your foot in various directions using a towel around the ball of your foot.
• Shoulder Stretches: Use arm circles and shoulder articulations (palm up to palm down movements). These movements help increase shoulder flexibility, making it easier to get your arms overhead for the back handspring.

3. Work on Your Vertical Jump

A powerful vertical jump is the foundation of a strong back handspring. Practicing jump drills can help you improve your height and explosiveness. A strong jump allows you to get enough power to get upside down and rotate effectively in a back handspring. Try squat jumps, jump rope, or box jumps (if you have the equipment).

4. Plank Holds

The plank exercise is perfect for building core strength, which is essential for keeping your body tight and controlled during a back handspring. Try holding a straight-line plank on your elbows or hands. Challenge yourself with side planks and variations, such as adding leg lifts or reaching your arm out in front of you.

5. Push-Ups

Push-ups are a great way to develop upper body strength, which is necessary to push off the floor and support your body weight during the back handspring. Start with regular push-ups and move on to different variations like diamond push-ups, wide-arm push-ups, or incline push-ups to increase strength and stability in your shoulders and chest.

6. Lunge Work

Lunges are a fantastic exercise for improving flexibility and building strength in the legs and hips. Perform forward lunges, walking lunges, and reverse lunges to work on your leg power. Focus on maintaining good form by keeping your back straight, knees aligned, and the knee of the front leg at a 90-degree angle. Hold weights in each hand for an added challenge.

7. Practice Cartwheels

The cartwheel is a great precursor to the back handspring, as it teaches you how to invert your body and kick your legs overhead. Focus on lengthening your body during each cartwheel, ensuring that your arms are extended and legs are straight. Try to move as fluidly as possible to create the body awareness needed for the back handspring.

8. Cat & Cow Exercises

These yoga poses help increase flexibility in the spine and build control over your core. Start in a tabletop position (on your hands and knees), then arch your back towards the ceiling (cat pose), and then lower your belly towards the floor while lifting your chest (cow pose). This motion helps you engage your core while also stretching your back.

9. Handstands

Handstands are an essential skill for back handsprings, as they teach balance, core strength, and body control. Start by practicing low handstands against a wall and work on kicking up with control. Focus on keeping your arms straight and your body aligned. You don’t need to go all the way upside down yet—just get comfortable with being inverted.

10. Shoulder Mobility and Control

The key to a good back handspring is not just flexibility, but shoulder mobility. To perform a back handspring, you need to be able to raise your arms overhead without arching your back. Practice shoulder stretches by reaching one hand over your head and gently pulling the opposite elbow down. Work on shoulder rotations, and don’t forget to stretch both sides!

Bonus: Torso Control

Contrary to popular belief, you don’t need an extremely flexible spine for a back handspring. What you do need is the ability to control your torso. Start by standing against a wall and placing your arms overhead. Try to keep your lower back against the wall while squeezing your abdominals. This teaches you to keep your body in a tight, controlled shape as you move through the back handspring.

Mastering a back handspring is no small feat—it takes time, consistency, and the right foundation. By focusing on these drills at home, you'll be better prepared to take on the actual back handspring with proper technique when you head to the gym. Remember, practice makes progress, and never rush the learning process. Keep at it, and soon you'll be performing back handsprings with confidence and style!