Name: Playbook - Danielle Gray - Back Handsprings
Uploaded: 2023-08-23T00:22:41.171Z
Duration: 20 min
Description: Back Handsprings

Anonymous

If you are working toward a back handspring, here are the drills that will complement your training and help you get stronger and feel more confident to hit consistently. 

Recommended to do these drills 3-5x/wk.

Start 1-1.5 feet away from a wall (I recommend using a mat against a wall for softer impact) Start with your arms by your ears in number one body, swing your arms back and bend your knees simultaneously so that your shoulders, back, and hips all touch the wall at the same time. Stand back up sharply.

Wall Sit Drill

Start lying on your back with your hands pressing into the floor. Dig your heels into the ground (optional to lift your toes off the ground) Lift and press your hips forward by squeezing your glutes creating a straight line from your shoulder to your knee.￼

Glute Bridges

Elevate your heels. Push through your heels to lift up. Pause at the top and engage your glutes 

Progression:
• Add weights

Elevated Glute Bridge

Start about 1-2 feet away from a soft mat above hip height. Perform a wall sit, swing and jump with your arms by your ears back to an arched position intentionally leaving your toes behind.

Whale Mat Jump Backs

Backhandspring Barrel Rocks

Loop a resistance band around something sturdy, and lie on something sturdy and elevated at your mid back. When you snap and reach your arms overhead, lift your hips, squeeze your legs straight and together, and keep your arms by your ears. Your eyes should be looking in between your hands. 

Modification:
Superman Lifts

Banded Back Handspring Reaches

Stand on one foot, jump in place. Try to get high enough that your leg straightens and your toes point in the air. Use your ankle joint vs. your knee to push through until your big toe is the last thing to leave the floor. 

Modification: 
- Calf Raises
- Hold onto a stable surface 

Progression: 
- Add a tuck jump with every push thru

Reps are per side.

SL Push Thrus

SL Elevated Leg Lifts

Feet Elevated Hollow Hold

Find a secure 8-incher or landing mat that you can put your fingers underneath and lean your forearms against. Jump to handstand and work on your balance. Come down with control.

Forearm Supported Handstand Hold

Push Up Bounces

Kick up to either an elevated surface or a rainbow mat against a wall. Allow your shoulders to extend and open before using your core and snapping your toes down while simultaneously bringing your chest up. Your goal is to lead back up with your wrists and keep your hips as flat as possible by squeezing your butt.

Handstand Snap Downs

Lie on your back and push up into a bridge. Make the distance between your hands and your feet as small as possible. Lean more weight onto your hands and jump your feet off of the floor, push through your legs and try to straighten them. As you gain momentum, begin to go back and forth off your hands then your feet.

Modifications:
- Bridge Walks

Progressions:
- Bridge Jump To HS
- Back Limber

Bridge Jumps

Start in number one body with your arms straight by your ears. Backbend and lift your feet off the ground by leaning your shoulders past your wrists and bringing your toes to vertical. The goal is to pass through handstand for at least one second. Pike your feet down with control.

Back Handsprings

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