Achieving a flawless back handspring requires not just strength and flexibility but also precision in technique. Whether you're just beginning your back handspring journey or refining your form, these 10 simple drills will help get your started, building the power, control, and confidence you need.
Download My Free Starter Guide:
Handstand Pop
This drill is essential for developing explosive power through the arms and shoulders. From a handstand position, push through your hands and try to “pop” your body upwards slightly off the floor. This pop mimics the push you need to execute a strong back
Handstand Snap Down
A handstand snap-down works on the critical landing phase of the back handspring. Kick up into a handstand, then snap your feet down as fast as possible, landing with knees slightly bent and arms forward.
Trainer’s Tip: Focus on landing in a hollow body position to simulate the transition into the next phase of a back handspring.
Knee Backbend Stand Up
Building flexibility and control, this drill begins on your knees. Arch back into a bridge and then stand up using your core and leg strength. This is a great way to work on your bridge and back flexibility while also simulating the arch you need during a back handspring.
Pro Tip: Engage your core and push your hips forward as you stand up.
Handstand Shoulder Shrugs
Develop strong, stable shoulders with this drill. Kick into a handstand and, without bending your arms, shrug your shoulders up and down. This helps build the shoulder strength necessary for pushing through during the take-off phase of a back handspring.
Bonus Tip: Try holding the handstand for a few seconds after each shrug to increase stability.
Jump Backs
A key aspect of the back handspring is learning to jump back with confidence. Stand with your arms raised and practice jumping backward into a sitting position, landing on a mat. This drill helps you get comfortable with the backward motion and improves your leg power.
Focus: Make sure you keep your chest up and push your hips back to avoid falling forward.
Pike Hip Thrusts
This drill strengthens the core and hips, crucial for the explosive movements in a back handspring. Lie on your back in a pike position (legs straight up) and thrust your hips upward, pushing through your core and glutes. This mimics the explosive hip drive needed in the take-off phase.
Drill Focus: Keep your legs tight and pointed throughout the movement.
Elevated Bridge Jump to Snap Down
Set up a mat or block to elevate your body. From an elevated bridge position, push through your shoulders and legs to jump into a snap-down. This drill strengthens your back, shoulders, and legs while simulating the arch-to-snap motion of a back handspring.
Quick Tip: Focus on a smooth transition and a quick snap-down to build muscle memory.
Bridge Jumps
From a regular bridge position, practice pushing through your legs and shoulders to create small jumps off the floor. This drill improves shoulder flexibility and strength while preparing your body for the push needed to rotate during a back handspring.
Trainer’s Note: Keep your core tight and focus on landing softly to protect your lower back.
Backbend to Snap Down
This drill combines back flexibility with the dynamic motion needed for a back handspring. Begin in a backbend and push through your legs to snap down into a standing position. It helps build the strength and control needed to complete the back handspring.
Pro Tip: Try to snap down quickly and land with your knees slightly bent, preparing for the next movement.
Tick Tock
This is a great drill for balance and control. Start in a backbend position and kick one leg over, then the other, returning to a standing position. This movement helps you get comfortable with the backward rotation and body control that’s essential for a back handspring.
Bonus: Focus on controlled, smooth motions and build strength with each kick.
Download My FREE Back Handspring Starter Guide:
Comentários