Learning a back handspring is a challenging but incredibly rewarding achievement in gymnastics. It requires strength, flexibility, and proper technique. This guide will break down the process step-by-step, helping you master this impressive skill safely and effectively. Remember, safety is paramount. Always practice with a spotter, preferably on a soft surface like a gymnastics mat.
1. Prerequisites: Building the Foundation
Before attempting a back handspring, you need a solid base of skills. These include:
- Excellent Cartwheel: You should be able to perform a clean, consistent cartwheel with good form. This establishes the hand placement and body rotation necessary for a back handspring.
- Backwards Roll: Mastering a backwards roll develops body awareness and control while moving backward, crucial for the back handspring's initial phase.
- Strength & Flexibility: Strong shoulders, core, and back muscles are vital. Regular strength training focusing on these areas, along with stretching exercises for flexibility (especially hamstring and shoulder stretches), will significantly improve your chances of success.
- Good Balance: A strong sense of balance helps maintain control throughout the entire movement.
2. Mastering the Components: Drills & Progressions
Let's break down the back handspring into its key components and practice them individually:
2.1 The Setup: The "Bridge"
- Hand Placement: Begin by practicing your hand placement. Your hands should be shoulder-width apart and slightly in front of your feet.
- Bridge: Practice bridging. This strengthens your back and teaches you the correct hand and back positioning. Hold the bridge for a few seconds, then slowly lower yourself down.
2.2 The "Set" Position: Getting Ready To Jump
- Preparation: From a standing position, slightly bend your knees, then drive upwards, pushing off the ground.
- Arm Position: As you jump, extend your arms directly above your head.
2.3 The Handstand: The Crucial Intermediate Position
- Handstand Practice: Work on your handstand against a wall, focusing on maintaining a straight line from your head to your heels. Strong core muscles are essential here.
- Handstand Kick-ups: Once you're comfortable with a wall-assisted handstand, try kick-ups—kicking one leg up at a time, trying to achieve a momentary handstand.
2.4 The Backwards Rotation
- Connecting the movements: Combining your jump with the handstand and backwards roll is the core of a back handspring.
- Spotting: Practicing with a spotter is vital for developing this step safely and learning the feeling of the rotation.
3. Putting It All Together: The Back Handspring
Once you've mastered the individual components, it's time to combine them. Remember these key points:
- Powerful Jump: Generate a strong jump off your feet to initiate the movement.
- Straight Arms: Keep your arms straight throughout the entire handstand and rotation.
- Hollow Body: Maintain a tight, hollow body position to increase stability.
- Spotter: Always have a spotter, particularly during your first attempts.
4. Safety First!
- Soft Surface: Always practice on a soft surface like a gymnastics mat to minimize the risk of injury.
- Spotter: A qualified spotter is essential, especially when starting.
- Listen to Your Body: Stop if you feel pain or discomfort.
- Gradual Progression: Don't rush the process. Master each component before moving to the next.
5. Practice and Patience
Mastering a back handspring takes time, dedication, and consistent practice. Don't get discouraged if you don't get it right away. Celebrate small victories, and continue to work towards your goal. With patience, perseverance, and a focus on proper technique, you'll be performing back handsprings confidently in no time!
