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Trouble with Backhandspring
1. Sit back in your chair until you are just about to fall. This is the part where you feel like you are about to fall backwards - at that point you will jump up and back extending your legs (pushing all the way through your toes).
- Make sure your knees are behind your toes. If they are in front of your toes you will undercut your backhandspring.
Drill: Set up a folding mat on edge or use a spotting block standing on end. Put our toes at the base and sit back to do your backhandspring. Your knees should not touch the mat or block.
*** Do this drill with your spotter. ***
2. Arch your back so that you are looking for the floor.
- Make sure your head is looking between your hands (arms are extended over your head) and not to either side.
Drill: Do a good bridge on the floor. This shows the body position in the air and helps develop good stretch and extension through the arms and shoulders.
- If your bridge needs work - i.e. your arms are bent or your shoulders aren't extended over your hands, this could be causing the bend in your left arm.
- Do bridges and have the coach help you get your shoulders extended over your hands.
3. The final phase of the backhandspring is the handstand snapdown. From a handstand position your body snaps your feet to the floor as your chest and arms come up off the ground. When you finish it is important to finish with the arms above shoulder height and the chest upright. This will enable you to do a flip or additional backhandspring after the first one.
Drill: A basic handstand is important for position as well as shoulder and arm strength.
Drill: Handstand snapdown - do a handstand at the top of the wedge (cheese) and snap down the wedge to your feet.
Drill: Do a complete handspring down the wedge (with a spot).
Hopefully by using some of these drills you will start to improve your handspring and progress your gymnastics. Remember a good bridge is one of the most important skills to have to do a good backhandspring. Good luck and keep training.
Sincerely,
Coach Mike
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