A back handspring is essentially a movement where the body flips over in a backward arc, beginning and ending on the feet, with a brief moment when the hands touch the ground to support the body’s weight. This skill requires a good understanding of body control, balance, and timing to execute correctly and safely. A successful back handspring involves powerful leg drive, coordinated arm movements, and strong core engagement to rotate the body through the air.
Before attempting a back handspring, it’s important to prepare your body through proper warm-up and conditioning exercises. Since this move relies heavily on spinal flexibility, core strength, and arm power, you need to engage in exercises that warm up these areas.
- Spinal Flexibility Warm-Up: Flexibility in the spine is key to achieving the smooth backward motion of the back handspring. Start with exercises like leg spreads or stretches, such as bending forward and touching the ground, to loosen up your back. Exercises like these help in preparing your spine to curve and extend during the flip.
- Introduction to Inversion: Since going upside down can feel intimidating, getting comfortable with inversions is crucial. One exercise to try is the makaku drill (monkey flip), where you start by sitting with your hands behind you, push off, and try to land on your feet after flipping over your hands. This drill helps you get used to the sensation of going upside down, a key part of the back handspring.
- Combining Movements: To prepare for the fluidity of a back handspring, it helps to combine warm-up exercises with inversion drills. For example, alternate between spine stretches and makaku flips to synchronize the movement of your body and balance shifts.
Once your body is adequately warmed up and you’ve familiarized yourself with going upside down, you can attempt the back handspring. Here’s a breakdown of how to execute it:
- Start with Momentum: Begin with a strong leg push, either from a standing position or using a round-off to build momentum.
- Throw Your Arms Back: As you jump backward, throw your arms above your head to initiate the rotation. This is key to propelling your body into the air and preparing your hands to meet the ground.
- Hand Support: At the peak of the arc, your hands will touch the ground, supporting your body’s weight as it rotates. Ensure your hands are placed directly under your shoulders to provide the necessary stability and avoid injury.
- Flip and Land on Your Feet: Push off the ground with your hands to complete the flip, landing back on your feet. Engaging your core and keeping your form tight is crucial for a controlled landing.
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