Step 1: Warm-Up Properly
Before attempting a back handspring, it is crucial to warm up your body to prevent injuries. Start with light
cardiovascular exercises like jogging or jumping jacks to get your blood flowing. Then, stretch your muscles
focusing on your arms, legs, and back. Additionally, practice some basic tumbling moves such as forward rolls
and cartwheels to prepare your body for the back handspring.
Step 2: Master the Bridge Position
A bridge is a fundamental position that helps prepare your body for the back handspring. Lie on your back, bend
your knees, and place your feet flat on the ground. Place your hands beside your head, fingers pointing
toward your shoulders. Push through your hands and feet as you lift your hips and chest off the ground,
forming an arch. Ensure that your arms and legs are straight to develop the necessary strength and flexibility.
Step 3: Learn the Backward Roll
The backward roll is a critical skill to master before attempting a back handspring. Begin by sitting on the
ground with your knees hugged to your chest. Tuck your chin and roll backward, aiming to touch your feet to the
ground. Maintain control throughout the movement and gradually work on extending your body into a straight and
powerful roll.
Step 4: Get a Spotter
Having a spotter is highly recommended when learning the back handspring. A spotter can provide guidance,
support, and ensure your safety. They can help you with proper technique, body positioning, and also prevent
you from falling over.
Step 5: Practice Drills
It's time to start practicing the back handspring with the help of drills. One drill involves using a soft
surface like a mat or foam pit. Stand with your feet shoulder-width apart, arms extended above your head. Bend
your knees and swing your arms down as you jump backward, aiming to land on the soft surface. Make sure to
push through your shoulders and arms to initiate the flip and maintain control.
Step 6: Execute the Back Handspring
Now you are ready to perform the back handspring. Begin in a standing position with your arms extended above
your head. Push off with your legs and swing your arms down as you jump backward. As you invert, focus on
pushing through your shoulders and kicking your feet over your head. Keep your body tight and maintain control
throughout the skill. Land with your feet slightly apart and your knees slightly bent to absorb the impact.
FAQs
Q: Is it necessary to have a spotter when learning a back handspring?
A: While it is not absolutely necessary, having a spotter is highly recommended, especially for beginners. A
spotter can provide additional support and ensure your safety throughout the learning process.
Q: Can I learn a back handspring without prior gymnastics experience?
A: Yes, you can learn a back handspring without prior gymnastics experience. However, it requires practice,
patience, and proper technique. It is always beneficial to take classes or seek guidance from a qualified
instructor to ensure you learn the skill correctly and safely.
Q: How long does it take to learn a back handspring?
A: The time it takes to learn a back handspring varies from person to person. It depends on factors such as
natural ability, physical fitness, and the amount of practice put in. With dedicated practice and consistent
effort, beginners can generally learn a back handspring within a few months.
