Handspring is a form of “gymnastic”, in which a person performs a complete revolution of their body by diving from head to an upright position into handstand and then pushing off such as “springing”, from the floor with the hands so as to leap back to an upright position. Handspring is executed in different types of physical activity, such as gymnastic, aerobic dance, and cheerleading. In artistic gymnastics, Handsprings are generally executed in the vault, balance beam, and floor exercise actions.
The body revolution and direction while performing handspring can be either forward or backward, ensuing in a “front handspring” and “back handspring”, respectively. Back handspring is known as various names, for example “flip-flop”, and in this handspring the performer won’t even realize where the hand will land until the move has begun.
If you want to do back handspring, just follow the given instructions. After reading this article you will have a good knowledge about how to perform back handspring properly.
Things required:
- Confidence
- Certified coaching instructor
- Proper equipments
- Time, determination, and patience
Instructions:
- The first step of doing back handspring properly, is to start in a right position. The position is termed as “I Body”. The “I Body” position is just standing up straight on the ball of your feet, while expanding you hands as high as possible. Put your fingers together, arms a little touching your ears, and keep your head straight, looking forward not up.
- The second step of doing a back handspring requires you to do things at the “same time”.
- Bend your knees and start leaning backward, assuming that you are sitting on a chair at the same time. While doing this compel yourself to be falling onto your back or bottom. You should actually be falling backwards, while assuming sitting on chair, bring your arms down from “I Body” and move backward and forward your hips.
- This step could be little difficult at first. Try to move back and forth your arms from “I Body” to your hips putting it all together. Keep your motion smooth not choppy.
- When you are in the middle of your back handspring, then put you arms down near your hips, and make a sitting position while falling backwards. You will have to jump in the next step, jumping could be the scariest part of back handspring.
- There are two basic rules of jumping. First, always put your arms straight, as your arm protects your head from hitting the ground. Second, never look behind or try to see where you are going to land.
- For jumping, swing your arms from the sitting position with your arms by your sides. Do this action with speed and power. When the arms reach to the top of their swing and your head, jump off the ground at that point of time. While jumping, keep one thing in mind that you not only jumping up, but you also jumping backward. So combine the two and do it at the same time, else you will injure yourself. This step needs lots of practice.
- When you are hanging in the air, your body should be in the “bridge” position. Keep your body tight and your entire muscles should be loosen when you preparing for landing.
- While landing, keep your arms straight and close to your ears. Do not look down on the ground when you prepare for landing.
- The most important thing for proper landing is to keep your arm straight, if you bend it you won’t be able to land. When your hands hit the ground, you must attack on the ground instead of placing your hand on the ground. While hitting the ground, tighten up your arm muscles and try to keep it straight. When you hit the ground, your body will be on handstand for the most part (basically upside down I Body position).
- Stay in that position calmly for a while do not try to hurry your feet to the ground, they will get there. Before your feet hit the ground, you will have to “spring” off your hands. Push the ground away, at this moment your body will be in flight position.
- After this brief flight position, you will land safely on your feet and return to “I Body” once again. This is the most confusing and complicated part of the back handspring.
Concluding the steps of back handspring once again. It will be easy for you to remember the entire step one by one. It is listed below.
- Make an “I body” position.
While swinging your arms down to your sides bend backwards and “sit in your chair. - Swing your arms back up to your ears and jump at the peak of your swing.
- While in the air, perform a “bridge” position.
- Hold your arms straight and tight while hitting the ground.
- Go through a “handstand” and do not rush your feet down to the ground.
- “Push” off the ground using your shoulders.
- Allow your feet to hit the ground.
- Finish in “I Body” position.
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