A ago handspring is a gymnastics skill that is a large milestone in a gymnast’s progression. And when a gymnast is trying come learn how to carry out a back handspring, she really desires to obtain it so bad. It can be a difficult skill come learn because it is unlike any type of skill a gymnast has actually learned before. And also since a ago handspring requires a gymnast to push and also jump backwards it can also create mental blocks. If it have the right to be a difficult skill to learn, it’s really exciting and also fun once you finally master your ago handspring. Below are the muscle you need, the drills you need to know exactly how to do and the steps to learning and also mastering your earlier handspring.
You are watching: How to do a back handspring on a trampoline
But first, make sure you download the earlier handspring workout below!
How to perform a back Handspring action by Step
*Please note: You should only be attempting a earlier handspring with appropriate spotting native an adult. Carry out NOT effort a back handspring on your very own or you might risk severe injury.
1. Sit, Lean, Push
This is whereby you are using your leg strength to push off the floor.
2. Chop Arch
3. Tight arch handstand
This is where you space using your arm strength to press off the floor, together with your core strength to pull your legs over your head fast
4. Tight hollow position
You have pushed turn off the ground and snapped indigenous a tight arch to a high hole position.
If you are doing a standing ago handspring you want to land v your feet directly under her hips. If you space doing a earlier handspring in a connection, you desire to land through your feet in prior of her hips.
Muscles you require for a earlier handspring:Legs: You need strong legs, this contains your quads, glutes and also hamstrings, in order to execute a earlier handspring. Her leg muscles help you press off the gr
Exercises you deserve to do at Home:
These space exercises you deserve to do to strengthen the muscles you need to be able to do a earlier handspring. Many of the time the most vital thing you deserve to do at home to help yourself discover a brand-new skill, is to combine the muscle you need.Wall Sits: Put your ago to a wall, and also slide her bottom down as you move your feet away from the wall, to placed your body in the form of a chair. Her knees must be bent, and your thighs and calves must be perpendicular to every other. Shot to hold this because that 30 secs to 1 minute at a time. This exercise is great for strengthening her legs — her quads and hamstrings.Planks: Get right into a push-up position, making sure you squeeze your legs together tightly and also are squeezing her core. Make sure your shoulders space over your wrists. You have the right to either hold your plank place on her hands, or you can lower you yourself to your forearms. Keep your head neutral. Try to host your plank position for 30 seconds to 1 minute in ~ a time. Planks help to strengthen her abs, earlier and shoulders.Hollow Holds: A hollow host is very comparable to a plank other than your arms room farther in prior of you. To execute a hollow hold, get into a push-up position. Then relocate your feet and arms farther away until you space in a chop hollow position with your arms tucked tightly between your ears. Her legs need to be straight, and your bottom squeezed. You can see this prove at the beginning of the video clip below.Squats: To carry out a ideal squat, stand v your feet hip-width apart through your eight by your side. Reduced yourself down as much as you deserve to by pushing your hips back and relocating your body load on to your heels. Let your arms come increase to help you balance. Girlfriend don’t want your knees to go much past her ankles. Her toes need to be sharp forwards. Then was standing up gradually again. Shot to do them in to adjust of 10. Squats aid to strengthen her quads, glutes and hamstrings.Squat Jumps: To do a squat jump, stand through you feet hip-width apart. Lower yourself into a squat, and then push through her ankles and also toes to run up. Land your jump and slowly reduced your body down right into a squat again.Sumo Squats: Sumo squats are similar to continual squats other than your legs are farther apart and your toes room pointed slightly out. Stand through your feet a tiny larger 보다 shoulder-width apart through your toe pointed at a 45° angle. As with a continuous squat, reduced your human body as much as you can by pushing her hips ago and bending her knees. The load of your body should be on her heels. Climate stand earlier up again slowly. Sumo squats strengthen her hamstrings, quads and glutes.Arch/Hollows on a Pull-Up Bar: You deserve to work your main point muscles, and additionally practice the shape from the center of the ago handspring, when you execute arch/hollow hold on a pull-up bar. In the center of the back handspring her body goes from a slight arch position obtaining into the handstand, to a slim hollow position as you snap down. To carry out arch/hollows ~ above a pull-up bar, hang from the bar in a slightly arched position. Make sure you room squeezing her legs, butt and core. Then move your human body to a slight hollow position, making certain you are still squeezing her legs, butt and also core. Repeat this. Shot to perform 10 reps in ~ a time. You have the right to see this practice in the video below.
Back Handspring prep Workout
Back Handspring Drills friend should have the ability to do in ~ the gym:
These are ago handspring drills friend should be able to do prior to you effort to carry out a earlier handspring with a spot. These are drills you must do at a gym because they need equipment, mats and a spot.Sit, Fall, push onto Mat Stack: The push-backs drill is the second part of the ago handspring. The goal is come explode backwards to a tight body place on a mat ridge by pushing v your legs. One of the key reasons because that the drill is to gain comfortable v the feeling of sitting and also leaning back. The other suggest is to learn to push tough through her legs.Back handspring over the Barrel: The goal of the back handspring over the barrel drill is to assist you learn the mechanics that the back handspring. It’s to help the gymnast practice the measures — sit, lean, push earlier through the foot onto your hands in a handstand position, and also then snap your legs down to a stand.Back handspring on the Trampoline: You should have the ability to do a earlier handspring in a tight body position well on the trampoline before moving it come the floor.
I’ve embedded a video clip that has actually excellent earlier handspring drills below. Do no attempt any type of of the drills in this video clip that call for a spot, or those because that which girlfriend don’t have actually the suitable equipment.
Back Handspring Drills you have the right to do at Home:
These are ago handspring drills you deserve to do at residence to aid improve the skills you need for a earlier handspring.Bridges: You have the right to practice bridges in ~ home. Make certain you push ago and try to acquire your legs straight in the bridge. You should be feel the stretch in her shoulders. You need shoulder adaptability for a ago handspring.
Once you have actually strengthened the muscle you need for a earlier handspring, and learned exactly how to perform the earlier handspring drills above, then you can start do the efforts to do a back handspring through a spot. Do not attempt a earlier handspring by you yourself without a spot. You have to be in a gym with a trained coach. They deserve to spot your back handsprings, till they are comfortable v you being able to carry out them by yourself.
Tools for learning a ago Handspring
Here are some of the tools and gymnastics equipment mentioned above that help you learn just how to perform a earlier handspring.
Pull-Up Bar: A Pull-Up bar is helpful for several of the toughness exercises provided above. Girlfriend can likewise use a pull-up bar come do a couple of the drills in the video.
Block: A block is offered in the video, and also it can additionally be used for the handstand snap-down drill mentioned above.
Panel Mat: A urgent up dashboard mat deserve to be supplied for the handstand snap-down drill.
Barrel: most gymnasts discover the measures to a back handspring with a barrel. Don’t attempt this without gift spotted first!
Exercise Bands: practice bands have the right to be offered for plenty of strength exercises, and are likewise used for some drills in the video.
Back Handspring How-To Video: This earlier Handspring tutorial video is by Dominique Moceanu, an Olympic gold medalist. You can download the video to clock immediately.
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8- inch Mat: one 8-inch mat is shown in the video for few of the ago handspring drills. You should always learn brand-new gymnastics skills on mats before attempting castle on the floor.
We’ve detailed the actions you must take and also drills you require to have the ability to do in order to learn a ago handspring. However it is still a difficult skill and will take it time come learn. You will should do it many times with a spot, before you effort it by yourself. Once you have learned your back handspring, though, we understand you’ll feeling a feeling of achievement and it will certainly be worth it! an excellent Luck